Wednesday, 7/14
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
