Tuesday, August 22nd

Never a dull moment during our warm-ups!

Warmup:

4 rounds:

1 dumpster dash

4 plank to prayer

6 pull ups

8 kb swings

++++++++++++++++++++++++

Strength: Sumo Deadlift 5x5

++++++++++++++++++++++++

4x 3 minute AMRAP's with 2 minutes rest between each set

1 shoulder to overhead 135/95#

1 pullup

2 S2OH

2 Pullups

3 S2OH

3 Pullups.... Until 3 minutes is up

-----------------------------------------------------------------

Endurance: meet at ECC @ 6 am

5 Rounds for time

500 meter row

Run Around the Building