Friday, July 21st 2023

WARM UP

1000/900m Row

MOVEMENT/MOBILITY – barbell,

:30 calf stretch, knee straight / side

*light DB

10 RDLs

10 Upright Rows

10 strict press, :03 eccentric

10 DB Snatch

20 forward/backward hops over line or bar

10 kip swings w/ active shoulders

3x big kip swing

3x Jumping eccentic Pull-Up

3 BMU or BMU scaling option

PRIMER – empty barbell

:30 Superman

10 Push-Ups

1:00 Plank

ACCESSSORY STRENGTH

12min CAP

4x

15 DB Bench Press

15 GHD hip extensions

25 straight arm banded pull aparts

METCON

AMRAP – 18

20/16 Cal Row

8 Strict PU (Rx+ 6 BMU)

20/16 Cal Bike

30 OH Lunges @ 1×50/35