MONDAY 06/20/2016

WARM UP WOD

3 SETS AT EACH--15 SEC ON 5 SEC OFF

  1. JUMPING JACKS

  2. AIR SQUATS

  3. BURPEES

  4. LUNGE

  5. PUSHUPS

  6. HOLLOW HOLDS

  7. SAMSON STRETCH

 

Be reborn-- choose today to grow younger

Be reborn-- choose today to grow younger

STRENGTH

SHOULDER PRESS (ADD 10 LB TO 1RM)

50% X 5 -- 58% X 5 -- 63% X 3 -- 72% X 3 -- 81% X 3+

 

CONDITIONING WOD

3 RFT

11 THRUSTERS RX=115/85 A=105/75 I=95/65

17 BAR PUSH UP RX/A/I=PLANK

400 METER RUN