6.22

wall squats x 10
bench OH stretch x 30 sec.
kip swing x 10
TGU x 3/side

then

Monday 6.21.15

A.1 Back Squat x 3 reps @ 70%x 4 sets *first rep is 3 sec. hold, 2-3 are no holds
A.2 DB bent over row x 6/side x 4 sets
+
7 minute amrap
7 r/arm dB OH lunge steps
7 l/arm db OH lunge steps
7 burpee pull ups

rest 5 minutes

400m TT run

*weight for OH – 55/35 or 35/25
**for the burpee pull ups, use a neutral grip on the rings if you need to or switch to just burpees