Strength:

Shoulder Press

3-rep max

 

For max load

 

Conditioning:

5 rounds for time of:

5 Pull-ups

10 Back Extensions

…Rest 3:00

5 rounds for time of:

5 Hand-Release Push-ups

10 Toes-2-Bar

…Rest 3:00

2 rounds for time of:

25 Wall-Ball Shots (20/14) @ (10/9′)

25 Box Overs (24/20″)

 

Post time for each couplet

Compare to Tuesday, 29 July 2014

 

Flexibility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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