5fr/4k/3bk/2im/1fr
3x100 drill
5x100IM on 1:30 fst
3x150 50brk/50bkd/50s
2x200 pull breath control
4 miles
2x3ea Push and Pull with Blue and Circle
alt. 2x10ea I’s, T’s, Y’s w. 8/10
3x10 DB Shoulder Press on Swiss Ball w. 22.5/20/15
alt. 3x10ea Shoulder Circuit w Blue
4x10/8/6/3 DB DL w. 135/185/205/215
alt. 3x10ea SL Squat w. 0/20/25
Core
5fr/4k/3p
3x200im on 3:00
5x100 Fr Fst/ez/Fst/ez/Fst I made 1:07, 1:08, 1:03
Wd ~2400
3x10 Push and Pull w Blue band and Circle
alt. 3x8ea I’s, T’s, Y’s w. 8
alt. 3x10ea Shoulder Circuit with Blue Band
4x10 Incline DB Bench w. 30/30/32.5/32.5
8/6/4/2/4 95/135/160/175/145
alt. 3x10ea SL DB DL w. 40/45/50
PT in 3x10 Overhead Rows w. yellow
alt. 3x10 Over head on Swiss Ball
alt. 3x10 Shoulder Circuit w green
3x5ea HC w. 95
alt. 3x3 Blue Band Out
alt. 3x3 Kettle Bell Walks
4x8 DL w. 95/135/165/185
alt. 4x10ea SL Sq w. 0/20/20/20
8x75 Skull,D,S / Breath Control
4x200 Rotate 50 Br
2x[4x50 k build
3x100 s build]
3x10ea I’s, T’s, Y’s w. 8
alt. 3x3ea press and pull w band and circle
alt. 3x10ea Lateral Squat w. 20
4x10ea Ft Sq w. 45/95/115/130/100
alt. 4x10ea Shoulder Circuit
alt. Foam Roll
3x10 DB DL w. 40/50/60
alt. 3x10 Band Over Head
alt. 3x10 On Swiss Ball rotation
2x16 Vups w. 10
alt. 2x25 Cherry Pickers w. 25
alt. 2x16 V lifts
5fr4k/3p/2im/1fr
9x150 as 3k, 3p breath control, 1bk, 1br, 1fr
wd~3000
Stretch
PT
3x10 Overhead band w yellow
alt. 3x15 Scapular on Swiss Ball
3x10 DB DL w. 50/55/60
alt. 3x10 DB incline Bench w. 25/30/30
alt. 3x10ea shoulder circuit
4x10/10/8/4/8 Front Squat w. 45/95/135/145/115
3x16 V-ups w. 5/7.5/7.5
alt. 3x10 Bicep Curl w. 20/22.5/25
alt. 3x10 Tricep Pull down w. 35/35/30