7 Aug 2015- 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 Curls   x6
BB Upright Row  x6
BB High Pull Snatch from Thigh  x6
BB Press  x6
BB Bent Over Row  x8
BB Back Squat Push Press  x6
BB Good Morning  x10
BB Quarter Squat  x10
BB RDL   x10

Complex 2
BB Curls   x3
BB Upright Row  x3
BB High Pull Snatch from Thigh  x3
BB Press  x3
BB Bent Over Row  x3
BB Back Squat Push Press  x3
BB Good Morning  x5
BB Quarter Squat  x5
BB RDL   x5

 
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 
Tuck Jumps

Option 3:
Sandbag Circuit:
10-1 Ladder  
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