31/7/09

Deadlift ; 5/5/5/3/3/1/1

then;

50,40,30,20,10 reps for time of;

double unders
sit ups

30/7/09

REST DAY

29/7/09

Shoulder Press; 5/5/5/3/3/3/1/1/1

then;

4 x 500m row

28/7/09

Front Squat 5/5//5/5/5/3/3/3/3

then;

3 rounds for time of;

25m tire flip
15 28k kb swings
50 m sprint
25 m tire flip
10 burpees

27/7/09

"cindy"

AMRAP in 20 min's;

5 pull ups
10 push ups
15 squats

26/7/09

Skills and technique training, then;

21-15-9 reps for time of;

Overhead squat
kettlebell swings 28kg
20m bear crawl

25/7/09

Rest Day