Friday August 7th 2015

Prep 
3x 200m run 
5 beat swing
5 Push ups 
10 Lunges 

Strength 
Bench Press 
10 min EMOM 
1st- 3 Tough Bench Press
2nd- AMRAP Chin ups 

Conditioning 
24 min EMOM 
1st- Ring push ups- set rings as low as possible, hips and chest lower at the same time 
2nd- Lungs in front rack 95/135
3rd-10 Lateral Burpees 
4rd- AMRAP doubles
5th- Rest 

Recovery 
Easy walk or row 
Friday group stretch