Wednesday 7.13.2016

Strength

10 x 3 Strict Press @50%

Conditioning

“Apocalypse”

600m Run
50 Push-ups
400m run
30 Ring Dips
200m Run
10 *DB Push Press(Per Arm) 40/30

Finisher
3 x 10 DB Hammer Curl
3 x 15 DB Bent Over Shoulder Fly

Competition
*Strict HSPU
3 x 12 1 ARM KB/DB Row

Beginners’

Strength

15 min to find 3RM Strict Press

Conditioning

400m Run
30 Push-ups
300m run
20 Bench Dips
200m Run
10 *DB Push Press(Per Arm)

Finisher
3 x 10 DB Hammer Curl
3 x 15 DB Bent Over Shoulder Fly