Tuesday, 7/13
July 12, 2021
Thursday, 7/15
July 14, 2021

Warm Up

3 Rounds

15 Band Good Mornings

10 Alt Samson Lunges

15 Squats (pause/reg/ jump)

5 Plank to Squat

Prep (9 Minutes)

1×10 RDL w/bar

3×5 Deadlifts (working up)+5 Wall Ball

1×5 Bar Facing Burpees

1×5 DB Renegade Rows+10 Alt DB Lunges (5 OH each side)

1×5 Burpees to a 6” target

Met Con

For time (25 min Cap)

25 Bar Facing Burpees

50 Deadlifts (225/155, RX+ 275/185)

25 Burpees to a 6” target

50 Alt Lunges (one DB OH, one in Front Rack- 40/25s, RX+ 50/35s)

25 DB Renegade Rows

75 Wall Ball (20/14, RX+30/20)

25 Burpees

Mobility

Band Hamstring Series

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