Thursday, July 31
July 30, 2014
Saturday, August 2
August 1, 2014


3 Rounds of
15 Squats
5 Dolphin Push-ups
15 Band Good Mornings
5 Plank to Squat

90 Seconds Death Stretch (:45/:45 quad/ hip flexor emphasis) each side
90 Second Single Leg Flexion w/ External rotation each side

EMOM in 24 Minutes (6 Rounds each) of

A) Row for Cals (15/12/10)*
B) 10 Ring Push-ups
C) 20 Lateral Box Step overs
D) 10 DB Thrusters

* Choose a number that’s challenging but repeatable within 45 seconds, don’t go longer
– Scale Ring Push-ups to standard push-ups
– Lateral Step overs: one foot stays on corner of box, get full extension above box height each rep. Each time over = 1 rep (10/side)


  1. Dray says:

    Thrusters suck. That pretty much sums up how I felt about this.

    Went in trying to decide between 12 and 15 cals on the row and after pacing myself carefully on the first round, stuck with 12. Consistently hit it at 35 seconds each round so 15 was possible at only a slightly faster pace but that probably would have crushed me for the rest.