July 13, 2016

Wednesday

ANNOUNCEMENT: 

 


RX PROGRAM

WARM UP:

Med ball volleyball

Drop the ball hold 30 sec plank

STRENGTH:

1 RM Cluster

METCON:

10 min cap

3 RFT

30 DUs/60 singles

20 Sit-ups

10 Push Press 105/75.....MOD 85/55

ACCESSORY:

Shoulder complex

Triceps complex


MODWOD PROGRAM

WARM UP:

Med ball volleyball

Drop the ball hold 30 sec plank

STRENGTH:

1 RM Cluster

METCON:

10 min cap

3 RFT

30 DUs/60 singles

20 Sit-ups

10 Push Press 85/55

ACCESSORY:

Shoulder complex

Triceps complex

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