Saturday, July 9

Prep

Equipment Required: Medium band, foam roller

1) Foam roll wherever you need it x 60s each side

2) 3 each Spiderman Lunge

3) 3 rounds:

– 5 Yoga Push-ups

– 5 each Thoracic Rotations

– 10 Banded Overhead Squat

4) Barbell Warm-up (Snatch)

A.

AMRAP 30 WITH A PARTNER

Buy in:

10 Rope Climbs

Then remaining time AMRAP:

30 Cal Row

30 Power Snatch (95/65)

30 Cal Row

30 Thrusters

– Goal: Challenging pace. Have fun today and keep BB load light! Split work however desired.

Rx+: (115/75)

L2: (75/55)

L1: (Rope Climb Standing to Ground) (DB Snatch, DB Thrusters 30/20) (20 Cal Row)

Row Alternate:

– 24 Cal Bike

– 400 Meter Run

B.

Standing Banded Abs

3 x 10 3s down. Rest 60s