TUESDAY 9-13-16

WARM UP
3X
100 m run
10 alt leg step ups
10 X Renegade Row
10 X reverse snow angels
10 X Lat Pull Downs
1 Min Plank hold
Strength
SHOULDER PRESS
5 @ 75
3 @ 85
1 @ 95

3 ROUNDS FOR TIME

* DB Press is done while in bottom of squat
* weighted Run choose your weight sandbag or medball.
3 ROUNDS
400 m Run w/ wt AHAP
6 each Arm R/L DB press
10 BOX JUMP
50 DU

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