Seated Shoulder Press Machine + Air Squats:
- 20kg x 10 + 10
- 25kg x 10 + 10
- 32kg x 10 + 10
- 39kg x 10 + 10
- 46kg x 10 + 10

Seated Bench Press Machine (inlcine) + 30" Box Jumps:
- 15kg x 10 (each arm) + 10
- 20kg x 10 + 10
- 25kg x 10 + 10
- 30kg x 10 + 10
- 35kg x 10 + 10

Seated Row Machine (Palms in) + Plate Side Bends:
- 20kg x 10 (each arm) + 20kg x 10 (each side)
- 25kg x 10 + 20kg x 10
- 30kg x 10 + 20kg x 10

Cable Side Raises:
- 8.75kg x 7 (each arm)
- 6.25kg x 10 x 2

Seated Incline Shoulder Press Machine + Alternating Plate Lunges:
- 10kg x 10 (each arm) + 20kg x 14
- 20kg x 10 + 20kg x 14
- 30kg x 10 + 20kg x 14
- 40kg x 7

FOR TIME

5 Rounds
- 1 min erg (hard)
- 12 Burpees over dumbbells
- 1,2,3,4,5 rounds of DT complex

DT Complex w. 2x17.5kg DB:
- 9 Deadlifts
- 6 Hang cleans
- 3 Shoulder to overhead

HORRIBLE WOD

22 Minute Cap

50 Backsquats (60kg)
40 Pull Ups
30 Push Press (60kg)

50 Front Squats (40kg)
40 Pull Ups
30 Push Press (40kg). <---- got 8 reps into this

50 OHS (30kg)
40 Pull Ups
30 Push Press (30kg)

20 Burpees - The Challenge continues.

Only 19 on video after the recount so did 1 more.

21 Burpees - Almost 1/4 of the way through.

Warmup

Route Running and Passing

WOD

We played 5v5 for 90 minutes

Great Sunday afternoon for football... good sweat.

Warmup

Route Running and Passing

WOD

We played 5v5 for 2 1/2 hours

Great Sunday afternoon for football... good sweat.

Power Deadlifts (DL) 9X3

165 - Green Band

Overhead Squat 2 RM

Find your 1RM of the day