Thursday, 7/18
July 17, 2019
Saturday, 7/20
July 19, 2019

Warm Up

3 Rounds

6 Hanging Scap Retractions

6 Spider Lunges w/ reach up

6 Alt T Push Ups

6 Plank to Squat

Met Con

3 Rounds

1:30 work/:30 rest at each station

Assault Bike

Single Arm DB C&J (M:50/W:35 Switch arms every 5 reps)

Burpees

Toes to Bar

(Rest 2:00 after 4 stations completed)

Scoring: Total Reps and Calories

Mobility

2 Rounds

1 Min OH Band Stretch/side

1 Min Bretzel Stretch/side

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