Friday July 12

Warm-Up
2 Rounds of
5 Dive Bomber Push-Ups
10 Pause Squats
10 Alt-T Push-Ups
10 Hip Bridges
10 Superman
5 Kip-to-Hip Bridge

Met-Con
6 Min AMRAP of
– 6 HSPU (scale to pike on box push-up – from knee or toes)
– 24 Air Squats

– – Rest 3 min – –

6 Min AMRAP of
– 6 HR Push-Ups
– 12 DB Snatches (alternate arms each rep, from the floor)

– – Rest 3 min – –

6 min AMRAP of
– 6 Burpee Box Jump-Over (burpee, jump on the box and then down on the other side = 1rep)
– 12 Jump Lunges (scale to Alt. reverse lunges)

Mobility
1min/side band bully stretch
1min/side band shoulder/lat stretch

Results:

Results from Workout on July 12 (AM and Noon)

Results from Workout on July 12 (PM)