Workout July 21, 2016

Warm up goood. run, bike or row for 5 min. Follow up with butts, knees, inch worms and bears followed by head to toe. Make sure the shoulders are ready.


Part 1

3 Rounds

10 push ups
10 squats
10 back ext

Part 2

Pause Back squat
Build to a challenging set of 2

Pause for a 2 count in the bottom of your squat.

After, do 2 sets of 3 reps - 20% of your challenging set of 2 number, but don't pause in the squat.

Part 3

7 min
20 Wall Balls
8 Pullups

rest 4 min

7 min:
10 Dumbell Thrusters
10 Hanging Knee raises