9/22/14

5:30 a.m. and 10a.m.
Push press 5x5
3 rounds of:
3rd light pole and back
10 ring dips or 15 jumping ring dips
15 ground to overhead
20 air squats
Record time


4:45pm and 7pm

3 rounds of:
10 back squats
sled push

3 rounds of:
10 power snatches
heavy carry

3 rounds of:
400 meter row

3 rounds of:
1 min front plank hold
30 second hollow rock holds