Friday, 7/12
July 11, 2019
Sunday, 7/14
July 13, 2019

Warm Up

3 Rounds
10 Squats
5 Dolphin Push Ups
10 Alt Samson Lunges
5 Plank to Squat

Met Con

In 5 Minutes
20 DB Devil Press (M:35/W:25)
Max DB Thrusters in remaining time
Rest 2 Minutes

Row for Max Cals in 5 Minutes
Rest 2 Minutes

In 5 Minutes
30 Step Ups
Max Burpees in remaining time
Rest 2 Minutes

Bike for max Cals in 5 Minutes
Rest 2 Minutes

In 5 Minutes
40 Alt OH Plate Lunges (M:45/W:35)
Max Ab Mat Sit Ups in remaining time

Mobility

1 Min Single Leg Flexion/side
1 Min Standing Pec Stretch/side