7.29.18 Sunday

PERFORMANCE/FITNESS
A. Three Sets
Lateral Lunge w/ Pause x 8/side **Focus on Driving Knee out at bottom**
DB Cuban Press x 8 reps
Birddog x 5/side **Knees off Ground if Possible**
B. Every 3 minutes x 3 sets
Pushup on DBs on x 6 reps
Renegade Row (L+R = 1) x 6 reps
Hang Squat Clean Thruster x 6 reps
C.  Every 6 minutes x 5 sets (30 minutes)
Run, Row or AB
15 Burpees
20 Dumbbell Walking Lunges
Run, Row or AB
**All Monostructural Pieces should be 60-75 seconds
Run  – 200-250m  Row- 250-300m AB – 15/10

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