Saturday, July 2

Prep

-Foam roll wherever needed

3 Rounds:

– 5 Russian Baby Makers w Thoracic Rotation

– 5 Up Downs

– 10 Scap Pull-ups + 5 Kip Swings

– 10ft Crab Walk

A.

For Time With A Partner

0:00 – 8:00

10 Box Jumps Step Downs

10 Chest to Bar Pull-ups

*One partner completes a full round. Goal = 3 rounds each.

10:00 – 18:00

25 Meter Farmer Carry – heavy

*One partner completes one round at a time. Goal = 4 rounds each

20:00 – 28:00

25 Meter Backwards Sled Pull – heavy

*One partner completes one round at a time. Goal = 4 rounds each

– Goal: Have fun! Today is less about score and more about getting a good sweat!

Rx+: (6/4 Bar Muscle-ups for Pull-ups)

L3: (Pull-ups)

L2: (Ring Assisted Pull-ups)

L1: (Box Step-ups) (Ring Rows)

*Sled Pull alternative: Max 10 Cal Rows

B.

Band Stability Single Leg Hip Thrust

3 x 10. Rest 60s.