Tuesday 7/29/14

WARM UP:
5-10 min row
5 wall squats
10 PVC OHS
5 pull-ups
10 iron crosses

STRENGTH:
Three sets of:
Overhead Squat x 8-10 reps @ 30X1
Rest 2 minutes
Weighted Pull-Ups x 3-5 reps @ 21X0
Rest 2 minutes

CONDITIONING:
Four rounds for time of:
15 Pull-Ups
30 Wall Ball Shots (20/14 lbs)
60 Double-Unders

COOL DOWN:
400m jog
AMRAP HSPU
5-10min knee mobility work with balls

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