July 1

AM

Warm up...

5k Sandbag Walk @ Easy Pace. 

60# Sandbag carried on shoulders

PM

Warm up…

5 min Assault Bike @ Easy Pace

Then:

KB Gorilla Row / Clean / Jerk

5 x 10 / 8 / 6 reps @ 35# KBs 

Then:

Bent Over Row  / Pull Up

8 / 8 Reps @ 75#

8 / 8 Reps @ 95#

6 / 6 Reps @ 115#

6 / 6 Reps @ 135#

Then:

Ring Dip / Rope Pull 

10 / 20m @ 60# Sled

10 / 20m @ 100# Sled

8 / 20m @ 120# Sled

6 / 20m @ 150# Sled

Then:

50 x Ball Slam