Monday 6.19.17

Monday 6.19.17

Monday 6.19.17 GPP: EMOMx4 Pocket+OHSq, HS+SD, Floor+HSB w/ :03 pause Mobility: Couch- Distraction- 90/90- Pull-aparts Snatch Conditioning 1 Rep every :20 at 60% for 4 Min (12 Total) REST 2 Min & Weight Change 1 Rep every :30 at 70%

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Sunday 6.18.17

Sunday 6.18.17

Sunday 6.18.17 GPP: Run 400m Mobility: Twisted Cross- Bar Hang- Pass Thrus- Couch AMRAP x35 (E5M do 1 Rope Climb) 45 DU/S 400m Run/Row 35 KBS (44/35-35/26) 30 MB Situps 25 Pushups Alternate each Rd betweenRun and Rower ONLY Safe

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Friday 6.16.17

Friday 6.16.17

Friday 6.16.17 GPP: Row 15/12 Cals, Bike 12/9, 10 KBS, 10 Gob Sq. (44/35 – 35/26) Mobility: Twisted Cross- Roll Quads- Gait Swings- Wrist Teams of 2 3K/2.5 Bike 2500/2000m Row 200 KBS (53/44 – 44/35-35/26)) 150/100 Pushups 1 person

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