Wednesday July 31

Warm-Up
2 Rounds of
10 Hanging Scap Retractions
20 Spider Lunges (10/side)
10 Dolphin Push-Ups
20 Squats
10 Alt-T Push-Ups (5/side)
20 Scorpions (10/side)

Strength – Strict Press
5-5-3-3-3-3-3
– working up to 3 rep training max

Met-Con
6 min AMRAP of
3+ Pull-Up Ladder (3-6-9 etc.)*
PLUS 3 burpees after each set
– e.g., 3 pull-ups, 3 burpees, 6 pull-ups, 3 burpees, 9 pull-ups, 3 burpees, etc.
* scale up-CTB, scale down, jumping