Saturday, July 30th 2022

WARM UP

Primer

3 Rounds

-:30 Single Unders

-8 Spanish Squats (:03 pause at top)

-8/6 Cal Machine

Activation/Mobility

2 Sets

-Spiderman Stretch x 10

-Banded Hamstring Stretching

then w/ Empty Barbell

-5 Pause Back Squats

-5 Kang Squats

-5 Jump Squats

STRENGTH

Every 4 Minutes x 4 Sets

15/12 Cal Machine

10 Rep Back Squat @ 50%

METCON

15 Minute AMRAP:

80 Double Unders

70 Russian KB Swings (70/53)

60 Double Unders

50 Russian KB Swings

40 Double Unders

30 Russian KB Swings

20 Double Unders

In Remaining Time

Max Wallballs (20/14) In Remaining Time:

RECOVERY

-Barbell Quad Smash

-Lacrosse Ball Roll Glutes and Calfs

-Calf Stretch