Friday, August 1

Warm-Up
3 Rounds of
15 Squats
5 Dolphin Push-ups
15 Band Good Mornings
5 Plank to Squat

Mobility
90 Seconds Death Stretch (:45/:45 quad/ hip flexor emphasis) each side
90 Second Single Leg Flexion w/ External rotation each side

Met-Con
EMOM in 24 Minutes (6 Rounds each) of

A) Row for Cals (15/12/10)*
B) 10 Ring Push-ups
C) 20 Lateral Box Step overs
D) 10 DB Thrusters

* Choose a number that’s challenging but repeatable within 45 seconds, don’t go longer
– Scale Ring Push-ups to standard push-ups
– Lateral Step overs: one foot stays on corner of box, get full extension above box height each rep. Each time over = 1 rep (10/side)