2015/11/02-08

Monday

STRENGTH
5 sets:
Overhead Squat x 3 Reps
Weighted Box Step-ups x 8 Reps

CONDITIONING
For Time:
100 Sit-Ups

Tuesday 

STRENGTH
3 Sets:
Strict Pull-Ups x 3 Reps
L-Seated DB Press x 6 Reps

CONDITIONING
22-16-10 Reps For Time:
DB Thusters
DB Burpees

Wednesday

STRENGTH
4 Sets:
Bench Press x 8 Reps
DB Bicep Curls, Alternating x 16 Reps

CONDITIONING
For Time:
800m Run
50 KB Swings (53/35)
1000m Row

Thursday

MOBILITY
Shoulders/Hips

CONDITIONING
3 Sets:
3 min AMRAP:
10 Double-Unders
10 Plate Ground-To-Overhead (45/25)
6 Muscle Clean (75/55)
6 Hanging Hip Touches
2 min Rest (pick up where you left off)

Friday 

STRENGTH
3 Sets:
DB Push Press x 4 Reps
Inverted Row x 8 Reps
Walking Lunge Steps x 12 Reps
Rest 1 min

CONDITIONING
"Cindy"
20 min AMRAP:
5 Pull-Ups
10 Push-Ups
15 Squats

Saturday

Community Day Workout
w/ breakfast and movement screening