Programming Preview: Week of 7/1
June 30, 2019
Smackdown 2019: Da Bomb – Blowin’ it up
June 30, 2019

Warm Up

3 Rounds

3 Inchworm to Plank

6 Alt T Push Ups

3 Rolling Split Straddles

6 Rev Hand Spider Lunges

EMOM 12 Minutes (4 Rounds each)

A) Handstand Hold (scale up to 3/6/9 Strict Handstand Push ups)

B) 3/6/9 Strict Chin Ups (Scale to 2 Negatives)

C) 5 Hollow Raises + 10 Hollow Rocks

Strength

Push Press (25 Min)

Prep: 1×5 w/bar, 4×3 working up

Work: 5×3 at same weight

Met Con

AMRAP 7 Minutes

7 DB Hang Clean and Jerk (two DBs) (M:50s/W:35s)

14 Push Ups