Tuesday, July 23rd

Row, Dustin, row!

Warmup: 3 Rounds of

10 KBS

10 Pushups

10 box step ups

10 jumping jacks

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

30-20-10 ~ Not for Time

Back Squat - taken from the floor

*Increase weight

*Must be done unbroken

30-20-10 ~ Not for Time

Deadlift - begin with same weight as ended with Squat

*Increase weight

*Does NOT have to be done unbroken

30-20-10

GHD Situps or Weighted Situps

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

6 x 100 meter sprint out with 100 meter back petal back~ Self regulated rest

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Endurance: Meet at Elm City @ 6 am

1 mile row

2 mile run

1 mile row