Thursday, July 6th

Workout of the Day
Fitness
A.
Three sets of:
Dumbbell Shoulder Press x 8-10 reps @ 2011
Rest 45 seconds
Death March x 20 steps @ 2111
Rest 45 seconds
Side Plank x 45 seconds each side
Rest 45 seconds
B.
In teams of two, partners alternate whole rounds to complete as many rounds and reps as possible in 10 minutes of:
10 Wall Ball Shots
10 abMat sit ups
10 RKBS
Performance
A.
Shoulder Press @ 20X1
Rest 2 minutes between each set.
*Set 1 – 5 Reps
*Set 2 – 3 Reps
*Set 3 – 3 Reps
*Set 4 – 2 Reps
*Set 5 – 2 Reps
*Set 6 – 1 Rep
*Set 7 – 1 Rep
*Set 8 – 1 Rep
B.
Four rounds for time of:
40 Double-Unders
20 Wall Ball Shots
10 Toes to Bar

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