| Monday 6/18/18 |
| A1) (6-8) Weighted box step ups per leg, rest |
| rest :30 between legs |
| A2) 8 BS Reps @ 50% of 1RM @20X1 |
| rest 2:00-3:00 x 3 sets |
| B) 4min |
| 400m run |
| 15 PC+OH (95/65) |
| Amrap burpees |
| rest 3:00 |
| 4min Amrap |
| 400m run |
| 15 KBS 70/53 |
| Amrap Burpees |
| rest 3:00 |
| 4min |
| 400m run |
| 15 Wall balls |
| Amrap burpees |
| C) Core** |
| 5-8 Hanging Leg raises |
| 5-8 Reg T2B |
| :15 Hanging L Sit / Tuck |
| :30 russian twist |
| Rest as needed btw sets x 4 sets |
| D) Bedlam Armor |
| 15 min EMOM |
| 1. 10-12 parallette push ups |
| 2. 5-7 Strict Pull ups |
| 3. 10-12 banded lat pull downs |
| burnout |
| 3 rounds |
| Amrap DB Strict press @ moderate weight |
| Amrap bicep curls |
| Amrap DB tricep extension |
| rest as needed |
