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Monday 6/19/2017





500 m row or 400 m run


Cs/Dynamic stretch, PVC shoulder warmup

B warmup:

3 rounds of:

10 air squats

10 push ups (change stance each round)

10 flutter kicks(4 kicks=1 rep)

5 kipping pullups

Workout warmup:

We will base our % on last weeks 1RM.

Bench Press

5@65%-5@75%-5+@85%(max set)+10 reps total@85%


4 Rounds for time of:
50 DU's
15 Overhead Squats 95/65
10 pullups, or 3 Ring or Bar MU's

O lift:

7x 7 reps, on the 3 min of Back Squat

Start at 60% of 1RM, add weight for a heavy 7 on last set.


Accumulate 50 kipping dips on fixed bars.

150 m run every time you have to rest.

Earlier Event: June 15
Saturday 6/17/2017
Later Event: June 20
Tuesday 6/20/2017