7/27/18: Friday

Kang Squats and Back Extensions

5 Rounds for completion

10 Kang Squats

15 Back Extensions on GHD

12 Minute EMOM

12min

1: Box Sled Push

2: Max Front Squats (135/95) (use a rack)

3: 50 Double-unders

7/26/18: Thursday: Oly 6:30p

Week 2 Wendler Bench 3/3/3+ @ 70/80/90% *record max effort reps* *goal is MORE than 3 reps on last set, if you do not get more than 3, lower your max weight for next week* Week 2 Wendler Shoulder Press 3/3/3+ @ 70/80/90% *record max effort reps* *goal is MORE than 3 reps on last…

7/23/18: Monday

Sumo Deadlift 7×3 Sumo Deadlift for load: #1: 3 reps #2: 3 reps #3: 3 reps #4: 3 reps #5: 3 reps #6: 3 reps #7: 3 reps Glute Ham Raise 7 x 15 Between sets of deadlifts *use a band and a partner* 8 Minute AMRAP 2-4-6-8-10-12… Single-arm OH Lunge (50/35) Wall-balls (30/20 slam…