Week of August 15, 2021

Day 1
3-4 Sets
12-16 DB Shrugs
10-12 Jefferson Curls 44/26
10-12 Front Foot Elevated Single Leg Split Squats
10-12 Weighted Good Mornings 45/35

21-15-9
Back Squat
Push Press
400m Run

Day 2
Bench Press
3-3-3-3-3

2 Rounds
1600m Row
50 Situps

Day 3
6-7 Sets
3 Low Hang Squat Snatch

CF Games Open 16.4/17.4
As many reps as possible in 13 mins of:
55 Deadlifts, 225/155 lbs
55 Wall Balls, 20/14 lbs, 10/9 ft
55 Row Calories
55 Handstand Push-ups


Day 4
Stretching

AMRAP 15
5/leg Pistols
10 Back Extensions/Superman
20 Double Unders