[Wednesday] 7.18.15 MetCon

PM
[A] Shoulder PT

[B] 10 minutes Rowing
2210m

[C] 10 min AMRAP
2-4-6-8-10-12....

Air Squats
Push-ups (Incline on box)
Run 1 lap

7+13

[Monday] 7.16.18 Cycling

PM
[A] Shoulder PT

[B] Cycling- HYPE @ Golds Gym- Murfreesboro South
40 minutes

[Monday] 7.2.18 Lunch Cardio + PM Cardio

Lunch
[A] Run 2 miles

[B] Shoulder PT and Resistance bands

PM
[A] Run 1 mile

[B] 50 stairs on stair master

[C] For work
10-9-8-7-6-5-4-3-2-1

GHSU
Jumping split lunges

[Saturday] 6.30.18 AM 5.5 Mile Run

AM
[A] 5.5 mile run

[Friday] 6.15.18 5 Mile Run Base Run

PM
[A] 5 Mile run
62 minutes

[B] Shoulder PT

[Saturday] 6.2.18 7 Mile Ruck/Hike

AM
[A] 7 Mile Hike with the Nashville Ruckstars

[Friday] 6.01.18 Lunch Shoulder PT/Legs

AM
[A] Leg and Hip Mobility

[B] Single Leg Curls 3x12
20, 20, 20  

Superset with Hip Adductor 3x15
75, 75, 75

[C] Single Leg Extension 3x12
30, 30, 30

Superset with Hip Abductor 3x15
90, 90, 90

[D] 3 Rounds for Work:
1 minute wall sit
10 leg levers