Monday, 8/2
August 1, 2021
Wednesday, 8/4
August 3, 2021
Warm Up
3 Rounds
5 Hanging Scap Retractions
10 Alt Samson Lunges
15 Band Good Mornings
20 Jumping Jacks
Prep (6 Minutes)
2×6 Kip Swings+30 Single Skips
1×10 Russian KB Swings+10 DB Front Rack Lunges
1×3-5 Pull Ups+10 OH Swings+15 Double Unders
1×3-5 Pull Ups+10 FR Lunges+15 Double Unders
Met Con
AMRAP 9 Minutes
9 Pull Ups (RX+: C2B)
15 KB Swings (24/16)
45 Double Unders
Rest 3 minutes
AMRAP 9 Minutes
6 Pull Ups
12 DB Front Rack Lunges (40/25s. RX+: Double KB Lunges w/ 24/16s))
36 Double Unders
Score each 9 Minute AMRAP by total reps (2 scores)
2 Rounds NFT
15-20 DB Wrist Extensions
30 Band Pull Aparts
Mobility
1 Min OH Band Stretch
1 Min Standing Calf Stretch
