Wednesday, July 23
July 22, 2014
Friday, July 25
July 24, 2014


3 Rounds of
10 Pause Squats
5 Reverse Hand Position Push-Ups (on floor, box, or wall)
10 Supine Scorpion
5 Dead Bugs (per side)


1 Minute/side of Band Lat/Tri Stretch

Strength – Front Squat (30 Minute time cap)
Prep: 1 x 10 w/ bar, then 2-3 x 5 working up in weight as needed
Work: 10-8-6-4-2

Tabata of
4 Rounds* B2B Squats**
4 Rounds Ab Mat Situps
4 Rounds B2B Squats
4 Rounds Windshield Wipers

* Each round is 20sec of work followed by 10sec of rest
**B2B = Bottom to Bottom; hold the bottom squat position during the 10 second rest, keeping good form with the hips down and chest up.

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