Day 5

400m incline jog
2x(8 jumping squats/6 Handstand push ups/3 pull ups)
2x(6 shoulder dislocaters/10 external shoulder rotations)
Dynamic Movements


FTX I  4 ROUNDS
4 HANG CLEANS-95#,115#,135#,145#
6 OVERHEAD PRESS-85#,95#,115#,115#
8 BENT OVER ROW-115#,115#,115#,135#
6 WEIGHTED DIPS- 25#,25#,25#,25#

FTX II BURNER FOR TIME
1 MILE RUN-6:25
50 BURPEES
75 FLOOR WIPERS
1 MILE RUN-7:00

29:04

*Notes: My form on hang cleans was getting pretty sloppy toward the end. I need to keep focusing on proper technique rather than increasing weight. Feeling a lot stronger and I have no more pain in my lower back or knees.*

 
Day8



400m incline jog
2x(6 jumping squats/6 spider man push ups/3 handstand push ups/3 wide grip pull ups)
2x(10 internal shoulder rotations/10 lateral shoulder raises)
Dynamic movements


FTX I(Morning)-4 rounds


4x pistol squats on a bosu(supported by resistance band)
4x negative hamstring curls
8x Weighted pull ups @25#

FTX II(Evening) -12 min AMRAP

6 Body Blasters
8 Medicine Ball sit ups (5kg)
8 Push ups into bird dog
6 4-ct mountain climber

*I finished 5 rounds@11:30, couldn't bring myself to do another Body blaster*

400m jog
1600m hill run
200m cool down

*Body Blaster: Position yourself underneath a pull up bar. Do a Burpee and grab onto the bar when you jump up. Perform one dead hang pull up, then bring your knees to your elbows. That is one repetition. *