20180731

Performance

A]
In 15 minutes or less, find Today's:
5RM Strict Press
Then,
1 x max @90% of Today's 5RM

B] 3 Rounds for times:
21 Push-Ups
15/12 Ring Dips
9/7 Strict Pull-Ups
rest 60 seconds between rounds

Then, 

Every 2:00 for 20:00 (10 sets:)
200' Sprint (Down & Back end of building)
*This is speed work!!! These should be performed @90-95% effort. :)*

Fitness 

A] 3 sets:
6-8 Bench Press @21X1
rest 20-30 seconds
10 DB Bent Over Rows @ 21X2
rest 20-30 secodns
30 seconds max banded Pull-aparts
rest 45-60

B]
Every 2:00 for 20:00 (10 sets:)

200' Sprint (Down & Back end of building)
*This is speed work!!! These should be performed @90-95% effort. :)*