Mon. July 30/Tues. July 31

Dive In:
- Dynamic Stretch
- Shoulders: 3 x 8
---Ys, Ts, As on physio ball (3 sec hold each one)
-5 Minute Jog

Maine Set:
Group 1:
5 Rounds

10 Thrusters (comfortable weight - same each round)
25 yard Walking Lunges
10 Burpees
25 yard Frog Hop

Group 2:
10-5-10-5-10

Front Squat
One Leg Eccentric Squat (each)**
Tricep Extension
Fly Pulls (on lat machine)
Cleans

**Start by standing on bench/box jump, lower yourself into a one leg squat (count to 5 on your descend, explode up to start position, repeat)

Warm Down:
45 sec on/15 off

Front Plank
Knees to Elbow Plank
Right Side Plank
Knees to Chest Plank
Left Side Plank
Hands on MB Plank