August 15

1. Squat Snatch. Work up to a weight that is heavy for 1 rep, but is a weight you feel confident in lifting each attempt and do 5 sets of 1.

2. Front Squat 10 reps 225/155. Scale as needed. Rest 90 seconds x4. Weight should feel heavy but should be a weight you can do each set unbroken.

3. Shoulder Press with dumbells sets of 10 and dumbell flys sets of 10. Do one set of shoulder press then one set of flys. Do this 3 times. Rest as needed. Weights are whatever you can handle for the movements. I'll be at the gym to show dumbell flys and you can see them on youtube of course.

4. 6 rounds for time
    Throw an object 100 feet. For the throw hold the object in front of you, swing it through your legs the way you would a kettlebell swing and throw it backwards over your head as far as possible. You can use a keg, db, stone, heavy wall ball, etc. Whatever you use make it heavy enough that its challenging. Probably best to do this on grass.
     2 rope climbs at Cadre. 1 climb at my house. I'll be at the gym around 10 and then going home for this so anyone is welcome over to do the workout.

5. Sprints while dragging a sled behind. 8 sets rest as needed. You want each sprint to be an all out effort about 20 seconds long. Make the sled heavy. I'll be doing these up the backyard hill so welcome to join again :)

6. Hang on the rope with your legs out in an L position, do a pull up on the rope and hold yourself there in that L position for 1 minute. When you drop, stop the clock and start it again when you're ready to go. And if you can hold it for a minute then don't stop the clock and good for you.