Barbell Shrug:
- 60kg x 8 = 480
- 100kg x 8 = 800
- 120kg x 8 = 960

TOTAL = 2,240

Dumbell Shoulder Press:
- 18kg x 8 = 288 (each arm)
- 16kg x 8 = 256
- 16kg x 8 = 256
TOTAL = 800

Barbell Shoulder Press (Behind Neck):
- 25kg x 8 = 200
- 30kg x 8 = 240
- 35kg x 8 = 280
TOTAL = 720

Cable Side Raise:
- 5kg x 8 = 80 (each arm)
- 5kg x 8 = 80
- 5kg x 8 = 80
TOTAL = 240

     GRAND TOTAL = 4,000

8 Rounds (10sec & 20sec):

• leg raise (hold both legs above ground for 10secs)
• hands to feet situps (20sec)

lepoja

Deadlift

5-5-3-3-2-2 AHAP. Firts form then Load!

10 min Skill Work “you pick your weakness”

For Time:

50 Burpee

10 Double Unders

40 Burpee

20 Double Unders

30 Burpee

30 Double Unders

20 Burpee

40 Double Unders

10 Burpee

50 Double Unders

quarter of a mile in 2:00 minutes for warm up.

4 rounds for time

8 SDHP @ 55 lbs
8 Barbell Rollout
8 One-Arm DB Press (each arm) 20 lb
8 Knees to Elbows

6 miles total (1mi WU, 3x1600m repeats w/ 800m rest, 1mi CD)
Total time: 51:17
Avg Pace: 8:33
Calories: 859

1mi WU: 9:13
1st 1600m: 7:24
800m: 4:35
2nd 1600m: 7:19
800m: 4:55
3rd 1600m: 7:19
1mi CD: 10:36

http://connect.garmin.com/activity/140119588

Annie
50-40-30-20-10
DU
Sit Ups

21-15-9
Deadlifts 225
Handstand Pushups

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball