Week 3 - last week at the Mission Training Center

Elder Yates would be happy to answer any questions! Thanks for following!

Monday: 15 minute AMRAP
              3 db squat cleans w/ 70 #'s
              6 deload push ups
              9 air squats
              14 rounds
              then...
              3 sets of 15 db bench press
              Ab work
              then...
              2 mile run
Tuesday: 5 rounds
               10 WTF's
                20 Pistol squats
                30 double under's
                13 something
                 then...
                 volleyball :)
Wednesday: 1k row
                   "Grace" w/ 2 70 # db's
                   1k row
                   13 something
                   then...
                   volleyball
Thursday: 7 rounds
                10 deadlifts w/ 75# dumbbells
                 10 handstand push ups
                 9:08
                 then...
                 Everyminute on the minute
                 5 body raises
                 5 lateral depth jumps over 15" objects (both ways)
                 then...
                 10x2 speed box squat
                 w/ 2 75 pound dumbbells
                 (thats for you Lance ;)
Friday: 2 1/2 mile run
           pullups and push ups after
Saturday: volleyball