Week of 22 July

We are going to start with some cardio this week:

Monday - 22 July
5 rounds for time of:
400 meter run (2 Laps of track or around the building)
95 pound  Deep squat, 15 reps

Tuesday - 23 July
50 Body Weight Bench Press
Do 7 Burpees every time you set the bar down

Wednesday - 24 July
10-9-8-7-6-5-4-3-2-1
Clean and Jerk  (relatively lighter - 60% BW)
Pullups
Box Jumps

Thursday - 25 July
Start with: 1000m row
Break these into any order / any grouping to complete # of reps:
50 Burpees
50 Toe to Bar
100 Hand release Pushups
End with:
1000 row

Friday - 26 July
3x5 Deep Squats
150 Wall balls
Close with 5 Sprints:
1 lap Sprint, 1 lap rest