Monday, July 24th 2023

WARM UP – empty barbell

10 Air Squats

10 front squats

10 push press

10 Back Squats

10 Deadlifts

10 bent over rows

10 Burpees

10 Thurstes

MOVEMENT/MOBILITY – moderate

KB 20 KB Thrusters (10/10)

10/10 single arm bent over rows

10/10 bodyweight knee over toe split squats

10 reverse snow angels

5/5 KB goblet knee over toe split squats

10/10 half kneeling single KB arnold press

:15 dead hang active shoulders

:15 dead hang relaxed shoulders

5 kip swings active shoulders

5 kip swings slightly relaxed shoulders

8 alternating single leg TTB

PRIMER – barbell

4 good mornings

4 Pause Back Squats

6 Back Squats

STRENGTH

E3M x 4

12 Back Squat @ 55-65%

GET FIT

AMRAP – 14

8 TTB

8 Thruster @ 95/65

:30 rest b/t

Goal is to keep consistent rounds. Start Slower than you think. Thrusters must be unbroken for more rounds than not.