Thursday, 8/5
August 4, 2021
Saturday, 8/7
August 6, 2021

Warm Up

3 Rounds
5 Hanging Scap Retractions
10 Alt Samson Lunges
5 Plank to Squat
10 Jump Squats

Prep (9 minutes)
2x:30 Bike+5 Kip Swings+10 Step Ups
2x:30 Bike+5 Knees to Chest+4 DB Step Overs
2x:30 Bike+3-5 Toes to Bar+ 4 DB Burpee Step Overs

Met Con

8 Rounds
:45 Bike Max Cals
:15 Rest
:45 Toes to Bar
:15 Rest
:45 DB Burpee Step Overs (Rx:40/25s, Rx+:50/35s)
1:15 Rest

Score by total Reps + Cals

Mobility

1 Min OH Band Stretch/side
1 Min Bretzel Stretch/side

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