7.15.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets
Circle Scap Pullup x 5 Forward + 5 Backward
Tricep Pressdown x 15-25 reps
Reverse Crunch x 6-12 reps **Focus on Keeping low back down in lowering**
B. Every 3 minutes x 3 sets
Dumbbell Deadlift x 6 reps
Dumbell Lunge x 6 steps
Dumbell Hang Power Clean x 6 reps
Dumbell Thruster x 6 reps
**Last Week Here Heavy As Possible**
C.  Every 3 minutes x 5 sets (15 minutes)
10 Single Kettlebell Front Squat R arm
10 Single Kettlebell Front Squat L arm
200m Run
Minute 15:00 – 20:00
5 minutes Max Cals on Row or AB

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