Monday September 15th 2014

Prep
Light roll of quads/ IT band 
Super hero complex x10 

10 min Death by double unders (10,20,30...) 
* do un broken for extra challenge 
* 5 hollow rocks for every missed round 

Strength 
Back Squat 3x5 * Go up 5# from last week 
Press 3x5 *go up 2.5# from last week 

Conditioing 
10 min Death buy Pull ups
*Do un broken for an extra challenge 
* 5 Burpees for every missed round 

Rest 2 min 

10 Min Death by Push ups 
* 5 burpees for every missed round 

Recovery 
Alexander shoulder stretch 
40 GHD sit ups 
Journal