25-20-15-10-5

Sit ups

Thruster 75/45

Run 200m

Unders (Double)

Medball Cleans 20/14

Push ups

3 Rounds
25 Wall Balls (20/16)
25 Chest to Bars (black and blue bands for me)
25 Dubs (75 singles)

Then if time remains - ME wall balls.

*i got through everything but the last set of singles. Then finished in 15:38.

20 minutes foam rolling, lacross ball work on glutes/hamstrings, hips and IT band
1000m Row, light, stopping ever 250m to stretch hams

Ran a 5k with my German Shepherd Ivy (The Chester County Dog Jog). We finished 2nd in our class and in a time of 26:19

20 minutes stepmill
Shoulder Mobility Drills

2x15 light lateral raises

Strict OH Press @ 70% 1RM
5-5-5-5 72lbs

SUPERSET 1:
60 seconds spidercrawls
10x Alternating DB Front Raise
(2 rounds)

SUPERSET 2:
60 seconds spidercrawls
10x DB Lateral raises
(2 rounds)

15x Close Grip Pulldown
10x Car Drivers (10 turns each arm)
5x Plyo Pushups
(4 rounds)

10x Inverted Row
10x Banded Rear Delt Flys
(3 rounds)

12 Rounds
30:30 Tabata Row

10min AMRAP:

5 Pull-ups
10 Push-ups
15 Air Squats
3 Clean and Jerks @ 135#/95#

WOD:
10min AMRAP

8 HPC @ 115#

15 Burpees

4 mile trail run

Run 2 miles

(home to Pendleton Library and back)

7 Min. to find 5RM front squat

7 min. to find 1RM Jerk (start off the rack)

10 min AMRAP
7 pushups
7 box jumps
7 double unders