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PLAY 7/18/18

A. Bench Press; 5x3; all @TOUGH; rest 2 mins B. DB Rear Foot Elevated Split Squats; 5x5; rest 1 min b/t legs; all @TOUGH + 12 min EMOM: min 1- 15sec ALL OUT bike min 2- 50' rebounding broad jumps

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PLAY 7/17/18

A. Deadlift; build to a tough 3 reps in 15 mins + 10 min EMOM: min 1- 10 Dual KB Front Rack Squats  min 2- 30sec 25' fast shuttle runs + 10 min EMOM: min 1- 10 no jump burpees min 2- 10 step down box jumps

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PLAY 7/16/18

A. Back Squat; build to a tough 3 reps in 15 mins B1. Back Squat; 5x3; all @90% of A; rest 90sec B2. Push Press; 5x5; all @tough weight; rest 90sec + 10 min AMRAP: 50' burpee broad jumps 15 air squats 10 push-ups

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PLAY 7/14/18

A1. Dumbbell Bench Press; 5x5; all @TOUGH; rest 30sec A2. Push Ups; 5x5; make it tough; rest 30sec A3. Dumbbell Bent Over Row; 5x5; all @TOUGH; rest 30sec A4. Hammer Curl; 5x5; rest 2 mins + 20 mins @easy effort: 400m jog 20 air squats 10 DB snatches @moderate 5 Burpee Box Jump Overs

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