250 M Row
25-Push Ups
AMRAP in 15 min: 7 RDS + 90 M
5-Burpee Pull Ups
10-KB Swings(35#)
15-Sit Ups
AMRAP in 15 min: 8 RDS
Explosive Strength/Strength Speed: PM
Speed Box Squats + Chains(50#):
165@10 x 2, 215 x 1, 265 x 1
Hip Extension: 10 x 10 = 100 reps
50" Stone Load: 175 x 3/3, 190 x 3/3,
210 x 3/3, 240 x 3/1/3
Incline Log Press: 180 x 10
DB Floor Press: 60 x 22!
Seated One Arm KB Press: 25 x 12, 35 x 8
KB One Arm Overhead Lockout-Holds:
25 x 45 sec, 35 x 30 sec
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