Thursday - July 10

Dynamic Warm-up

15 minutes (EDT) - 10 Sets of each
 - Squat @ 260# x 5
 - Press @ 110# x 5

1-arm Pullup Negatives
 x 1, 1, 1

Double KB Clean + Push Press
 - 24kg
 - 30 sec. Work/Rest x 10 sets
 - 8 rpm

Seated Calf Raise
15 x 45, 70, 70#

Toes-to-Bar (4-1-4 tempo)
 - 3 x 5