FRIDAY, 12 JULY, 2019

BUY IN:

100 calories on bike, rower or ski erg.

90 sec plank +25 ab mat sit ups+25 leg lifts+15 evil wheels x 2 rounds!

WORKOUT:

3 ROUNDS:

25 walking lunges +25 step ups+15 pull ups or 25 lat pull downs.

10 pvc pipe high hang power snatches: use a light bar or a pipe or whatever tool you choose

10 snatch lands. while bar is over head jump down to as low as you can. i can only go about 8” in depth.

100 reps of any exercises you choose.

SHOULDER REHAB: 300 REPS TOTAL OF ALL 5 exercises.

CARDIO:

1 min hard 2 min rest x 10 rounds. measure meters.

stretch cool down.