A:Warm Up
2 sets 2 Lap Run 20m Spiderman crawl 20m bear crawl 8 windmills each side light 6 single arm kb thrusters light Mobility Roll out lats x 60s Banded hamstring stretch x 60s Couch stretch x 60s Spend the remaining time in a 25 minute window warming up for strength work. B1: Front Squat (3x3@70%) Use tempo: 6s Down 2s Pause in Bottom x-plode up 1 breath B2: Single Arm DB Row (3x5 each side) Use tempo: x-plode up 2s hold 5s lower 1s pause Start a new round every 3-4 minutes for 9-12 C: Metcon (3 Rounds for reps) 3 Rounds for reps: 60s Back Squats @ 115/75 60s rest 60s Burpee Pullups 60s Rest 60s Hang Squat Cleans @ 115/75 60s Rest RX+ is 135/95 and burpee muscle ups
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July 2020
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