Wednesday 8/6/14

WARM-UP:
5min row
10 pvc dislocates
10 spidermans

STRENGTH:
4 sets of:
DB Shoulder Press x 6-8 reps @ 21X2
Rest 30 seconds
OHS x 12-15 reps @ 24X2- light weight, perfect form
Rest 60 sec

CONDITIONING:
For time
100 Single unders
10 Pullups
10 KB swings, Russian (55/35#)
90 Single unders
9 Pullups
9 KB swings, Russian
….. 10-1-1

Cool Down:
400m walk
foam rolling

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