Wednesday July 9th, 2014

BRID warm up

5x2 clean
(drop and reset)
(heavy)
(rest as needed)

7x1 back squat
(heavy)
(rest as needed)

INTERVAL WORK
3 rounds (rest 4:00)
30 calorie airdyne
25 wall balls 20/14#
20m front rack walking lunge 135/95#

push ups
7 reps every :20 x 20 sets