7-31-17, 8-1-17 & 8-2-17

7-31-17 REVISIT OF 6-21-17

40 WALL BALL
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF BENT OVER ROWS AND TRICEP DIPS
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF CURLS AND PUSHUPS
40 BICYCLE CRUNCHES
4 SUPERSETS EACH OF PULL UPS AND LUNGES (OH, FRONT RACK, ETC)
40 BICYCLE CRUNCHES
40 WALL BALL



8-1-17 REMIX OF 6-13-17

30 MINIUTE AMRP
8 DEADLIFT (BAR, DB, KB OR HEX BAR)
   3 STAIR RUNS
   30 SECOND PLANK AT TOP
3 SLED ACROSS ARENA
   3 STAIR RUNS
   30 SECOND PLANK AT TOP
8 ONE ARM DB SNATCH (ALTERNATING FOR 16 TOTAL)
   3 STAIR RUNS
   30 SECOND PLANK AT TOP




8-2-17 

BUY IN
6 CHEST TO CHEST WALL CLIMB
4 X 25 NEW AB SEQUENCE

4 ROUNDS
3 MINUTES CARDIO (TREADMILL, ROWER, BIKE, JACOBS LADDER, ETC)
2 X 6 TOE TO BAR, 6 HANG CLEANS, 6 BURPEES

BUY OUT
4 X 25 NEW AB SEQUENCE
6 CHEST TO CHEST WALL CLIMBS


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