FRIDAY-19 JULY, 2019

BUY IN:

100 calories,

60 sec plank, 30 reps bicycle sit ups, 15 leg lifts, 30 flutter kicks, 15 evil wheels x 2 rounds

WORKOUT:

100 ball slams using 20 ob ball for time. record time

rest as needed

100 kb swings using a 16 kg or 20 kg kb for time. record time.

rest as needed

100 trap bar deadlifts using 45 kg for time. record time.

REHAB FOR SHOULDERS:

3 rounds of the 5 exercises performing 15 reps of each exercise.

200 calories on bike, rower or ski erg or combo of all 3.