MONDAY 12-7-15

WARM UP 3 X or 10 min
100 m run
5 G2 OH w/ Medball
5 Push up on MEDBALL
10 RUSSIAN Twist w/ Medball

STRENGTH

BACKSQUAT

week 1
add 10lbs to 1 RM, establish 90% of new 1RM as your training Max.
5X 40%
5X 50%
3X 60 %
5x 75%
5 X 80%
5 x 85%
85% X Max Reps (don’t go till failure, however still push yourself)

WOD FOR TIME
* 3 BURPEES EMOTM
15-12-9-6-3
THRUSTERS 95/65Rx
PULL UPS

CORE/FINISHER
DB SIDE BENDS 5 sets of 10-20 on each side

 

 

PALEO DISH- substitute rice with cauliflower rice

 

 

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