Thursday, 8/12
August 11, 2021
Saturday, 8/14
August 13, 2021
Warm Up
3 Rounds
6 Hanging Scap Retractions
6 Alt T Push Ups
6 Squat to Bootstrappers
6 Alt Samson Lunges
Strength
Bench Press (20 Minutes)
Prep: 1×10 w/bar, 3×5 working up- follow each prep set with 25 Band Pull Aparts
Work: 4×5 working up
Met Con
Prep (6 minutes)
2×6 Kip Swings+6 Alt DB Snatches
1×6 Knees to Chest+6 Alt OH Lunges
1×6 Toes to Bar+ 6 Alt OH Lunges
Work
For Time (18 min Cap)
15 Push Ups
30 Alt DB Snatches (50/35)
15 Push Ups
45 Toes to Bar
15 Push Ups
45 Alt DB OH Lunges (50/35)
15 Push Ups
30 Alt DB Snatches
15 Push Ups
