12 July

Training AM Session (6a)

A. 1.5 Mile Run

B1. Ski 10 Cals Sprint
B2. Upright Rows
B3. Arnold Presses 
B4. Strict Pullups
B5. DB Shrugs
Rest 3m, x3

C. Bis/Traps

D. Mobility

Training PM Session (115p)

A. Find Max PC+PJ
*Hit 265, Missed Jerk @ 285#

B. 10m Stations
10m DBall Over The Shoulder
P1 - 30 Seconds P2 - 30 Seconds
*97 Reps

1-Mile SB Run
*8:54

Bench (20-10-5-3)
*195 - 235 - 275 - 305

Ski 220 Cals In 10m 
*Complete

C. TDC Challenge
150 U/B Du's
75 U/B Du's
50 U/B Du's
40 U/B Du's
30 U/B Du's
20 U/B Du's
10 U/B Du's
*4:24