Thursday, 6/24
June 23, 2021
Saturday, 6/26
June 25, 2021
Warm Up
3 Rounds
8 Spider Lunge w/ reach up
8 Alt Samson Lunges
8 Alt Dead Bugs
8 Supine Scorpion
Strength
Back Squat (20 Minutes)
Prep:1×10 w/bar, 3×5 working up
Work: 3×5 @same weight*
Prep (6 Minutes)
:30 Bike (easy)
6 OH DB Lunges+6 Russian KB Swings
:30 Bike (moderate)
6 OH DB Lunges+6 OH KB Swings
:30 Bike (sprint)
Met Con
4 Rounds
:40 Bike Max Cals
:20 Rest
:40 DB OH Lunges (2×40/25s)
:20 Rest
:40 Russian KB Swings
1:20 Rest (one full round off)
*use 80% of recent 3RM
