Saturday, July 8th 2023

WARM UP – bike

25 sprawls

20/16 cal bike

MOVEMENT/MOBILITY – heavy band

:45 kneeling banded shoulder distraction / side

:20 banded overhead stretch, arm bent, facing away from rig / side

:20 banded overhead stretch, arm straight, facing away from rig / side

:30 standing staggered hamstring stretch w/ hip distraction / side

:30 banded hip distraction / side

:30 band assisted deep squat stretch

10 banded knee extensions

10 spanish squats

3/3 bird dogs SLOW

3/3 plank bird dogs SLOW

8 pike push ups, :03-:05 pause in downward dog

PRIMER – barbell

20 deadlifts

10 squat jumps

5 burpees

SKILL

AMRAP – 12 @ easy pace

1-6 BMUs – read below

8 Pistol Squats – squat to box or off box if needed

3 Wall Walks + 6 Shoulders taps every rep

1. Moderate UB Set

2. Attempts at Singles

3. Strict 4 C2B + 4 Ring Dips

4. Strict 5 Pull-Ups + 5 Pushups

5. 5 Banded Pull-Ups + 5 Box Pushups

METCON

“DT”

5 Rounds For Time:

12 Deadlifts

9 Hang Power Cleans

6 Shoulder-to-Overhead

(155/105)