A:Warm Up
00:00-5:00 Foam roll upper back, glutes and quads. 05:00-20:00: Row 500 Meters 9 Spiderman and Reach 9 Walkouts Row 350 Meters 7 Spiderman and Reach 7 Walkouts Row 200 Meters 5 Spiderman and Reach 5 Walkouts Followed by… Barbell Warmup (empty BB) 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats With remaining time, begin warming up presses. B: Shoulder Press Every 2 minutes for 6, perform 6 strict presses. Building each set. Small jumps. C: Push Press Every 2 mintues for 6, perform 4 push presses D: Split Jerk Every 2 minutes for 6, perform 2 reps E: Metcon (Time) 4 Rounds for time: 12 Toes to Bar 12 Kettlebell Swings @ 24/16kg 12 Box Jumps @24/20 Scale as needed.
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July 2020
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