8-29

WED- 

am)warm up

burpees 20

situps on dcl bench with weight 15

x3rounds

Strength-

Deadlifts 5 reps w 185      Push-mil press 5 w 75              VBAR pull down 8w100

5 w 185                                       5w 75                             8w 100

5 w  185                                      5w 75                              8w100

5 w 185                                       5w 75                              8w100

8 w 185                                       5w75                               8 w100

bike 15min

WOD1)

burpees 30

invert chins 5

burpees 20

invrt chins 5

burpees 20

invert chins 5

burpees 20

invert chins 5

burpees 20

invert chins 5

burpees 20

pushups 4×15

 LATER

burpees 30

100# heavy bag flipsx1min (20reps)

burpees 20

HVBAG flips 1min

burpees 20

bag flip 1min

burpees 20

bag flips 1min

burpees 20

bagflips 1min

burpees 20

2x1min heavy bag knees

21min total

pushups 4×15

Strength2)

Front squat 1×10 with bar, 7,7 w 80

1×5 w 115       Med ball situp x 10

1×3 w 125                             x10

1×3 w 125                             x10

1×3 w 125                             x10

1×3 w 125                             x10

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