Thursday, July 2nd

Lying Med Ball Throw 4×6 (20/14)

Shoulder Press 4×6\@60% 1RM (speed on ascent)

Banded Straight Arm Pulldown 4×6

then,

For time:

500M Row

50-Pushups

25-GHD Situps (or V Ups)

400M Row

40-Pushups

20-GHD Situps

300M Row

30-Pushups

15-GHD Situps.