4 Sept 2015- Friday

Option 1: Odd Object Strength
 
Strongman  
Log Clean + Press 6x3
Red Band Row x125 total


Stone Progression
Row 3x8
Lap 3x5
Lap Row 3x3
Load 3x3
Shoulder 3x3

 Option 2: MB Circuit Perform each Exercise with an interval of :30/:30 for 5sets of 5 reps, take a 60 sec break between exercises.  When one full circuit is complete take a 2 min break and repeat all for an interval of :20/:10 for 5 sets of 5 reps again. 
1.Clean-Squat-Press
2.MB Slams
3.Lateral Toss -Right
4. MB Overhead Lunge
5. Reverse Crunch
6. Lateral Toss-Left

 

Option 3:  KB Pyramid (9 rounds total)
DKB Clean 1, 2, 3, 4, 5, 4, 3, 2, 1
DKB Squat 1, 2, 3, 4, 5, 4, 3, 2, 1
DKB Press 1, 2, 3, 4, 5, 4, 3, 2, 1
DKB Farmers Walks 15yds, 30, 45, 60, 75, 60, 45, 30, 15yds
Sprint 15, 30, 60, 90, 120, 90, 60, 30, 15yds
Side Plamks 25, 30, 35, 40, 45. 40, 35, 30,  25 sec



Option 4:  30-40 Min Cardio your choice