Tuesday

WarmUP: Shoulder Mobility

                   Handstand Holds

Strict Press: 5-5-5-5-5

Push Press: 3-3-3-3-3

Push Jerk: 1-1-1-1-1

Using a running clock...

1* set every 2 minutes

Start light & ADD Weight every set

Chris Long @JOEL9ONE

Walter Payton set a tremendous example of what it looks like to succeed on the field while leaving an even bigger legacy off it. I accept this award humbly, and undeservingly join the company of men that have been honored before me.

Monday

3 Rounds for TIME of:

500m ROW
5 Rounds of Cindy

1 round of Cindy is 5 pull-ups, 10 push-ups, and 15 squats

Complacency is always a problem

Congratulations to the New England Patriots 
Especially the rookie RB from UGA!

FUNday

In TEAMs of 2...

5 Rounds for TIME:
 30 In & Out Tire Flips
 200m Medball Toss
 400m RUN
EMBRACING THE SUCK

Thursday

EMOM for 20min alternate between:

  25 Double Unders

  12 Wallballs

  25 Hollow Rocks

  12 Jumping Lunges

*1 movement every minute (total of 5 sets each)

Wednesday

21-15-9 reps for TIME of:

 DB Clean & Jerks (35/20s)
 Strict Pull-UPs
 GHD Situps 

Tuesday

Back Squats: 10-5-5-3-3-3

Turkish Get-UPs: 4-4-2-2

Monday

5 Rounds for TIME:
 Building RUN
 10 SDHP*
 10 KB Swings*

*RX= 70/53 

Navy's newest destroyer named after Medal of Honor recipient and former Navy SEAL