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

Thurs. July 26/Fri. July 27

Group 1:

Run an easy 2 miles

Group 2:
2 x 10

Lunges
Lat Pull Downs
Box Jumps

Mon. July 23/Tues. July 24

Recovery Week!

Group 1:
AMRAP 12 Minutes

Run 200 M
5 Burpees
10 Split Squats
15 Swim Pulls w/ band
20 Sit Ups

Group 2:
3 x 8
Light to Medium Weight

Shoulders
- Lateral thumbs up
- Lateral thumbs down
- Front thumbs up
- Front thumbs down
- Bent over flys (3 sec hold)

OH Squat
SLDL
Lawn Mower Row (each arm)

Thurs. July 19/Fri. July 20

Dive In:
5 Minute Cardio
3 x 8 Shoulders
- Front
- Lateral
- Thumbs Up
- Thumbs Down
- Bent Over Fly

Main Set:
Group 1:
Run 800 M
Tabata Squats (4 x 6 @ 20 seconds on/10 sec off)
Tabata Dips
Tabata Sit Ups
Run 600 M
Tabata Squats
Tabata Dips
Tabata Sit Ups
Run 400 M
Tabata Squats
Tabata Dips
Tabata Sit Ups
Run 200 M
Tabata Squats
Tabata Dips
Tabata Sit Ups

Group 2:
18-14-8
Increase weight as you go

One Arm DB Snatch (total)
One Arm Machine Row
Flamingos (total)***
Back Squat

***Stand straight up, keeping legs straight, bend over and liftt Right leg off ground behind you, pick up MB, reverse process and set MB back down, repeat with Left leg (work on balance!)

Warm Down:
10 x 25 Choice Upper Abs
Rest 1 Minute
10 x 25 Choice Lower Abs

Mon. July 16/Tues. July 17

Dive In:
5 Minute Cardio
10 Pull Ups
20 Dynamic Squats
30 Sit Ups

Main Set:
Group 1:
AMRAP 25 Minutes

Run 200 M
5 Burpees
5 Turkish Get Ups (each)
5 Box Jumps

Group 2:
4 x 10

DB Jump Squats
DB Lunges
One Arm DB/KB Swings
Lat Pull Downs
SDHP

Warm Down:
45 On/15 Off

Regular Sit Ups
Streamline Crunches
Toe Touches
Slow Scissors
Alternating V-Ups
Figure 4 Right
Figure 4 Left
6 Inches (Flutter kicks)