7-10-17
30 WALL BALL
SUPERSET EXERCISES (LIGHT)
3 SETS OH SQUAT
3 SETS STRICT PRESS
SUPERSET EXERCISES (HEAVIER)
3 SETS FRONT SQUAT
3 SETS PUSH PRESS
SUPERSET EXERCISES (HEAVIEST)
3 SETS BACK SQUAT
3 SETS JERK OR SPLIT JERK
30 WALL BALL LUNGES
NOTES: PARTNER UP, USE PARTNER FOR REST, USE LIGHT ENOUGH WEIGHT SO RACK WONT BE NEEDED.
7-11-17
30 GHD
3 SETS OF PULL UPS / PUSH UP TO CRAB
3 SETS OF BENT OVER ROWS / OVER BAR DIPS
3 SETS OF BICEP CURLS / HEADSTAND KNEE TO ELBOW OR TOES TO GROUND
3 SETS OF SHRUGS / CORE BALL PIKES
3 SETS CLEANS / 3 SETS TOE TO BARS
30 GHD
NOTES: MANY OPTIONS HERE... ONE COULD PARTER UP AND USE PARTER FOR REST, OPTIONS TO GO AS MANY REPS AS YOU WANT EACH TIME, OPTION TO JUST SET PACE AND REPS AND GO TOP TO BOTTOM OF LIST, MFA CAN SUIT THEIR NEEDS ON THIS ONE.
7-12-17
1 LAP RUN
5 BACKWARDS STAIR CRAWLS
5 BEAR CRAWL SHUTTLES
10 CHEST TO CHEST WALL CLIMBS
5 ROPE CLIMBS
5 STAIR HOPS
1 LAP RUN
