Thursday July 16th 2015

Prep
Tripple under practice 
Coach's choice dynamic 

Strength 
Bent press 3x5 Per side 
Candlesiticks 3x10 

Conditioning 
4 Rounds 
Row for m 30 sec 
Rest 30 sec 
Single arm KB carry 30 sec 
Rest 30 sec 
100m (30 sec)  med ball carry 
Rest 30 sec 

* RED MEDICINE BALLS ONLY
** Alt arm per round 

Recovery 
Easy walk or row 
Banded pigeon stretch