Warm Up:
400m Run
PVC work
200m Run

Strength: 4 sets each
12 GHD Sit Ups
12 DB Rows

EMOTM= 20 min
Even: 10 Burpee Jump Over
Odd: 1 Rope Climb

"Another chance to get better..."

SKOOL of SWOLE w/ Coach Phil
Focus Lift: Shoulder Press + Jerk 

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

Phil said...

4 sets of:
15 GHD's
12 DB Rows @ 55#'s

24" for burpees
legless rope climbs

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