Monday 7.07.14

Strength Training:
Front Squats 4x4 (Cycle 2, Week 1):
- Warm Ups:  140x5, 190x4, 230x3, 280x2, 320x1
- Work Sets:  240x 4, 4, 4, 10

Barbell Reverse Lunges:
- 190x 5, 5, 5 ( 5 reps each leg per set, left first then right)

Barbell Rows 5x5:
- Warm Ups:  45x5, 95x5, 135x5, 185x5, 225x5
- Work Sets:  230x 5, 5, 5, 5, 5

Conditioning:
Complete for time:
- 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Wall Balls @ 20#
- 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 KB Swings @ 88#
* Complete 10 WB's then 1 KBS, 9 WB's and 2 KB Swings, etc.
** 20 yards between WB station and KB station that you must run
Time:  8:22