Wednesday, 7/15
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
