***BACKYARD BRAWL IS THIS SATURDAY, JULY 9TH!!!**

***OKLAHOMA STATE WEIGHTLIFTING MEET JULY 30TH***

“FOLLOWING PROTOCOL”

For Total Reps

8 minutes

20 sec on/10 sec off alt.

• Burpees

• Toes to Bar

Rest 2:00

8 minutes

20 sec on/10 sec off alt.

• Bodybuilders

• Abmat Situps

ACCESSORY

4 Sets

10 Clamshells ea/s

15 Glute Bridges

20-30 sec Wall Sit

EXTRA CREDIT

Shoulders

Accumulate 3-5 Sets

15 Db Lateral Raises

15 Db Reverse Flys