IWT, strength endurance

use your legs to push up the weight when your shoulders are not firing.

dustin, kourtney:

10 squat

10 lunges

10 kb swing @ 45#/25#

3 rounds

x7 dead lift @ 185#/85#

2:00 row

2:00 rest

3 rounds

x10 goblet squat @ 73#/35#

2:00 ride

2:00 rest

3 rounds

dustin: 595, 575, 565/44, 37, 42

kourtney: 440, 455, 461/30, 30, 30

dani:

jump rope 10:00

10 wall squat

10 goblet squat @ 20#

3 rounds

work up to 145# back squat

then:

@ 45# 3 fspp every :40 fro 12:00

5 burpees, pull 12 yard rope, sprint it out

6 rounds.

brad, steve, gary, jesse:

warm up 10:00

x10 manmakers

brad, steve @ 15# w/weight vest

gary @ 30#

jesse @ 25#

2 rounds

x7 bench press

2:00 push press

2:00 rest

3 rounds

x7 goblet squat

2:00 ball slam

2:00 rest

3 rounds

brad: bench @ 95#, pp @ 15#, goblet @ 53#, ball slam @ 20# (weight vest)

steve: bench @ 155#, pp @ 15#, goblet @ 73#, ball slam @ 20# (weight vest)

jesse: bench @ 75#, pp @ 15#, goblet @ 44#, ball slam @ 20#

gary: bench @ 115#, pp @ 15#, goblet @ 53#, ball slam @ 20#

cooldown:

pullup ladder 1-10-1