Wednesday, July 20th 2022

WARM UP

6 Shuttle Runs

Straddle Stretch

Samson Lunge

Figure 4

6 Shuttle Runs

2 Sets

-12 Lunges

-12 Russian Swings

2 Rounds

-10 Good Mornings

-10 Deadbugs

:30 Plank

STRENGTH

Every 2 Minutes x 5 Sets

-4 Deadlifts

*build across sets

*building to a heavy set of 4

*2nd to last week of this cycle

GET FIT

6 Rounds

:90 On/:90 Off

-15/11 Cal Bike (Rx+20/15)

-Max Power Cleans (155/105) (Rx+185/125)

*Score is total Cleans

*:60 Cap on the Bike

RECOVERY

3:00 Straddle on the Wall

Foam Roll Lower Back and Glutes

1:00 Puppy Dog on Foam Roller