Monday 5.13.19


10 Wall Ball (20#/14#)
5 Strict Handstand Push Ups
15 Second L-Sit (8" off floor)

Above and Beyond

Cool Down

6 Minutes

2 Minutes/Leg Couch Stretch
1 Minute/Arm Banded Lat Stretch


3 Rounds 

Deadlift Sandbag/Dball 4 times, then walk 50' (heavy)
Rest 3 Minutes

3X3 Snatch High Pull + Power Snatch

*Drop and reset after each rep 
*Use same weight or slightly heavier than last week 
*Focus is on full extension of knees hips and ankle on pull and bar path on power snatch 

3X10/Leg Double Kettlebell or Dumbbell RNT (Reactive Neuromuscular Training) Reverse Lunges

*Challenging weight


7 Rounds

500m Row 
Rest 3 Minutes


3 Rounds 

2K Assault Bike
30 Pull Ups 
Rest 3 Minutes

Chelsea JungComment