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Sunday, July 13, 2014


Keg drill, 2 minutes
20 Scapula Push ups
Lat stretch with band

Cool down:

Couch stretch, 1 minute  each
Pigeon stretch, 2 minutes each
German hang, 1 minute
10 Wall extensions

Warm up:

Run 400 meters
20 Double unders
15 Kettlebell swings
10 Goblet squats
5 Burpee- toes-to-bar


100 DU’s
90 Walking Lunges
80 Sit Ups
70 KB Swing (53/35#)
60 Wall Balls (20/14#)
50 Row for Calories
40 Burpees
30 Box Jumps (24/20 inches)
20 Toes to bar
10 KB Turkish Get ups (53/35)
-45 min time cap-

Notes: DU’s may be subbed with 400m Run or perform 200-300 single skips. Scale down weight and reps for near continual movement!

Advanced – REST DAY!

Mobility and Maintenance:

Choose 1-2 Thoracic Mobility Drills and spend 5-10 minutes with them

Choose 2-3 Lower Body Mobility Drills and spend 10-12 minutes with them

Choose 1-2 Upper Extremity Mobility Drills and spend 5-10 minutes with them.

Nutrition Preparation:

Ensure that you have quality foods prepared in the appropriate quantities to fuel your efforts for the remainder of the week.

Mental Restoration:

Different for everyone – could be meditation or could be gathering with friends; the key is to engage in activities that make your life full and help you recharge your batteries.


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