Tuesday 7/22/14

15 minutes to establish A 1RM on
Push Press
Rest 5 minutes
Then
Complete as many Rounds and Reps as possible in 15 minutes

8 push press at 65% of your 1RM
10 KB Swings 53/35lb
12 Box Jumps 24″/20″

Friday 7/18/14

Three six minutes sets
Complete as many Rounds and Reps as possible in 6 minutes OF:

6 Pull Ups
6 Box Jumps
6 Incline Push Ups
6 Box Dips/Air Squats

Rest 1 minute BTW sets

Do Box Dips on Add numbered Rounds And Air Squats on even numbered Rounds