Friday 7/18/14

Warm-up:
2 sets of:
10 squats
10 spidermans
10 bend & Bow
10 wall sit stick-ups

Strength:
Three sets of:
Deadlift x 6-8 reps @ 20X1
Rest 20 seconds
db 1-arm shoulder press x 6-8 @ 30X1
Rest 20 sec
db bench press x 4-6 @ 30X1
Rest 3 minutes

Conditioning:
For time:
Row 1000 Meters
Immediately followed by . . .
Three rounds of:
Thrusters x 10 reps
Pull-Ups x 20 reps

Finisher/Cool down:
100 Double-Unders or 400m Run or 500m Row
60 sec Plank
overhead position work
lat smashing
posterior shoulder smash

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