Tuesday, July 11th 2023

WARM UP – Bike

:30 bike, legs only

:30 bike, arms only

:30 bike, legs only

:30 bike, arms only

:15 rest

:15 bike sprint

MOVEMENT/MOBILITY – KB,

8/8 single KB single leg RDL

4/4 single leg RDL into hip airplane

4 forward lunge into lateral lunge into reverse lunge / side

12 KB upright rows

12 plank KB pull throughs

6/6 bottoms up KB press

:45 overhead KB tricep stretch (holding KB behind head, hands supinated)

:45 KB assisted V-sit

:30 Samson Lunge

3 Jefferson curls

PRIMER

-10 Empty BB Strict Press

:20 Hollow Hold

STRENGTH

E2M x 5

6 Barbell Strict Press

:10-:20 L Sit

@ 65-75%

METCON

For Time

20 Shoulder to OH @ 165/115#

20 Burpee PU (Rx+20 BMU)

30 PVC Jump over @ 24/20″

30 Deadlifts (165/115)

50/40 Cal echo bike

*15min CAP