12 August

Training AM Session (545a)

A. 1.5 Mile Run

B1. 10 Cal Ski Sprint
B2. 100 Tricep Extensions
B3. 100 Hammer Curls (20#)
B4. 100 YTI's

C1. 50 Hollow Rocks
C2. 50 KBS (2)
C3. KB Complex
C4. Ring Dips

D. Mobility

Training PM Session (130p)

A. For Time
0:00 - 12:00
3 RFT
400m Run
12 DB Snatches (50)
21 DB OHS SA (50)
*11:00

B. 15:00 - 30:00
3 RFT
10 Burpee DB Step-Overs (24" With 50# DB's)
200m SB Run (100# - 100# - 150#)
*15:01

C. 30:00 - 45:00
400m Prowler Push (50#)
*12:30

D. Press + Bent Over Rows
10-10, x3
105 - 125 - 145