Wallball
Lifting: Back Squats, Push Press and Deadlifts

Back Squat 4-4-4, using heaviest weight per set Push Press 4-4-4, using heaviest weight per set Deadlift 4-4-4, using heaviest weight per set

Turkish getup GHD and Hip ext and sit ups

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Row 1000 m TT

Row 1000 m This is an all out effort for time.

2 Station Rotation of Handstand Progression (Wall Shoulder touches, Moving away from wall, and Freestanding, goal 30sec no wall) with T2B (2 x Strict Sets, 2 Kipping Sets, 2min Static L Hang Sets)

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Overhead Squat : 3 Rep Max

Record your best Overhead Squat 3 Rep Max lift.

work up to your 3RM Sled Push 8X100M

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Nothing assigned for September 27, 2016

Nothing assigned for September 27, 2016


Gym Activity

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