Week of 7/24 - 7/30 - Vacay Week, Deloading

 Monday 7/25 - Sea Day 1

A. 500m Row + Bands + Shoulder Prehab

B. 10-1 w/ 50# DB of

DB Swing

GS

SLDL

Kosick Row

Walkout to push-up

5 rounds of:

C1. 30 sec Hollow Rocks

C2. 30 sec Windshield Wipers

C3. 30 sec Superman holds

C4. 30 sec ME Planks

Rest :30 sec

Thursday 7/28 - Roatan Island, Honduras

A. 500m Row

B. 12 min EMOM of

Even - 10 GS - 75# (10 x 10)

PUs - 8-10 Pull-ups (10-10-8-8-8-8-8)

C. 14 min EMOM of

Even - 10 DB Swings- 75#

Odd - 10 Push-ups

D. 10 min of Alternating Suitcase Carries - D/B Right, D/B Left

E. 5 rounds of Goblet Carries; 2 x D/B; rest 1 min

Friday 7/29

500m Rows

A. 3 sets of Tabata Rows 8; rest 3 min

B1. Hollow Rocks/Holds 

B2. Windshield Wipers 

B3. Superman 

B4. ME Plank hold

Saturday 7/30

A. 16 min EMOM of 

Odd - 10 Goblet Squat @ 75#

Even - 10 DB Swings @ 75#

B. 14 min EMOM of

Odd - 11 Push-ups

Even - 10 DB Rows/Arm

C. 10 min of Alternating Suitcase Carry - 75#

D. 5 rounds of Goblet Carry; 1min on, 1 min off