Monday, 7/19
July 18, 2021
Wednesday, 7/21
July 20, 2021

Warm Up

3 Rounds
20 Jumping Jacks
15 Squats (Pause/Regular/Jump)
10 Spider Lunges
5 Plank to Squat

Prep (8 Minutes)
:30 Row (easy)
10 Wall Ball+ 10 Step Ups
:30 Row (moderate)
5 Burpee Box Jumps
:30 Row (hard*)
10 Wall Ball+10 Sit Ups
:30 Row (sprint)
5 Burpee Box Jump Overs

Met Con

Every 6 Minutes for 30 Minutes (5 Rounds)
Row 500/400 M
21 Wall Ball
15 Ab Mat Sit Ups
9 Burpee Box Jump Overs

Score by total work time

Mobility

1 Min Single Leg Flexion/side
1 Min Bretzel Stretch/side

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