Tuesday, 7/14
July 13, 2020
Thursday, 7/16
July 15, 2020

Warm Up

3 Rounds

20 Mountain Climbers

15 Samson Lunges

10 Alt Bird Dogs 

5 Squats To Bootstrap

Prep:

10 Cals (easy pace)+ 5 Kip swings+ 10 Step Ups

10 Cals(moderate)+ 5 Knees to Chest+ 5 Box Jumps (may be lower height)

5 Cals (sprint)+ 5 Toes to Bar+5 Box Jumps (working height)

Met Con

For time (30 Min Cap)

3 Rounds of:

20/15 Cals (Bike or Row)

12 Toes To Bar

9 Box Jumps

immediately into:

3 Rounds of:

9 Box Jumps

12 Toes To Bar

20/15 Cals (Bike or Row)

Score by time (or 30:00 + 1 second per rep/cal uncompleted at time cap)

Mobility

1 Min Standing Calf Stretch

1 Min OH Band Stretch

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