Monday 4.22.19

DB Tillman 
7 Rounds For Time

7 Dumbbell Deadlifts (70#/50#)
200m Sprint

15 Pull-Ups

45 Second Rest

Above and Beyond

Cool Down

5 Minute

1 Minute/Leg Forward Fold
1 Minute Puppy Dog 
1 Minute/Arm Eagle Arms With Saddle Legs

Strength

3 X 6/Leg 

Rear Foot Elevated Split Squat (HEAVY) 
Rest 2 Minutes

3 X 5/Arm 

Single Arm Alternating Seated Dumbbell Strict Press 

5 X 2 

Behind the Neck Snatch Grip Push Press 
*Working up to a heavy double 

Endurance

3 Rounds For Time 

100m Ski
10 Burpees 
Rest 1 Minute 
200m Ski
20 Burpees 
Rest 2 Minutes  
300m Ski  
30 Burpees 
Rest 3 Minutes 

Gymnastics

3 Sets 

10/Arm Single Arm Alternating Dumbbell Seated Press (heavier than last week) 
30 Second L-Sit on Parallettes
20/Arm Dumbbell Bent Over Rows (Moderate) 

Chelsea JungComment