Sunday, June 29
June 28, 2014
Tuesday, July 1
June 30, 2014


3 Rounds of
10 Spider Lunges
5 Hanging Scap Retractions
10 Alt-T’s (no pushup)
5 Plank-to-Squat

1min/side Death Stretch
1min/side OH Band Distraction

3 Rounds of

3 Minute AMRAP of
10 DB Hang Power Clean
15 DB Push Press
10 Toes to Bar

1min REST

3 Minute AMRAP of
10 Burpees onto Plate
15 Push-Ups
10 OH Plate Sit-Ups

1min REST


  1. Tammy says:

    I knew the unsolicited photoshoot was going to come back to haunt me. Game on.

  2. Dray says:

    When Paul warned me as he headed out that it was worse than it looks I should have taken him more seriously. Even the first round was awful – not sure if it was just that bad or if today really should have been a rest day but after the set of burpees, push-ups and sit-ups my shoulders were already too tired to handle the push press well. And then things went downhill to the point that I was getting 3-4 reps at a time on push press, 2-3 reps on push-ups. Ouch…