21 Aug 15- Friday

Foam Roll/TP/Correctives    
Perform a Conditioning Option from Wednesday if not performed then choose 1:

Option 1: Barbell Complex- Complete the first complex for 5 Rounds with lighter weight and working on moving quickly through the exercises.  Then Complete the second complex for as many rounds as possible increasing the weight ea time through until failure
  Complex 1
  BB Upright Row  x6
  BB High Pull Snatch from Thigh  x6
  BB Press  x6
  BB Bent Over Row  x8
  BB Front Squat Push Press  x6
  BB Good Morning  x8
  BB Quarter Squat  x10
  BB RDL   x8
  BB Curls   x6

Complex 2
  BB Upright Row  x3
  BB High Pull Snatch from Thigh  x3
  BB Press  x3
  BB Bent Over Row  x3
  BB Front Squat Push Press  x3
  BB Quarter Squat  x5
  BB RDL   x5
  BB Curls   x3
 
 
Option 2: Perform ea Exercise with an interval of :30/:30 for 5 sets then take a 2 min break and repeat all for an interval of :20/:10 for 4 rounds  
  Squat
  Pushups 
  Straight Leg Toe Touch
  Pull Up or Inverted Row 
  Rear Foot Elevated Split Squat 
  Super Pike 
  Squat Jumps
 

Option 3:

Sandbag Circuit: 
7-1-7 Pyramid
  Back Squat  
  Clean and Press
  Box Jump (no bag)
  Plank Pull (# of reps is done on ea side; ex. if doing Ladder #5, you will do 5 to the right and 5 to the left) Sandbag Keg toss 
 

Option 4:
Pick Your Own- BW/KB/DB Challenge Option