Wednesday, 7/7
July 6, 2021
Friday, 7/9
July 8, 2021
Warm Up
3 Rounds
5 Scap Push Ups
10 Alt Bird Dogs
5 Squat to Bootstrappers
10 Pause Hip Bridges
Strength
Bench Press (25 Minutes)
Prep: 1×10 w/bar, 10-8-6 working up- follow each prep set with 25 Band Pull Aparts
Work: 4×5 at same weight-follow each work set with 8-10 Single Arm DB Rows/side
Met Con
AMRAP 12 Minutes
6 DB Hang Power Cleans (50/35s)
6 Ring Dips
6 DB Hang Power Cleans
12 Push Ups
Scale Ring Dips to Bars or Box/Bench
Mobility
1 Min OH Band Stretch/side
1 Min Standing Pec Stretch/side
