Monday, June 19th 2023

WARM UP

Every 3 Minutes -Alt

:15 Air Squats

:15 Box Jumps/Step Ups

MOVEMENT/MOBILITY – WB, box

50′ WB waiter carry, elbow at 90 degrees / arm

50′ WB waiter carry, arm straight / arm

10/10 rear foot elevated split squat, back foot on MB

5/5 reverse lunge w/ overhead reach

3/3 shoulder CARs SLOW

5/5 WB arnold press

*grab box

:30 hamstring stretch w/ foot on box / leg

:30 Front Rack stretch on box

:30 Box Pigeon

:30 relaxed cossack squat stretch / side

PRIMER – empty barbell

5 back rack thrusters

10 front to back transitions

5 thrusters

:20 overhead hold

STRENGTH/SKILL

E2M x 5

10 Barbell Strict Press

15 GHD sit ups or 20 Ab Mat sit ups

*slight increase in weight or stay the same as last week if you struggled

*Good Opportunity to build a little GHD volume, but if you haven’t been doing them only do 2-3 Sets

GET FIT

2 Sets

AMRAP – 7

10 Front Squats (155/105)

10 BBJO @24/20″

10 Front Squats

10 BBJO

30 Wall Balls (20/14)

10 BBJO

Max Cal Bike in Remaining time

2:00 rest b/t

*Score is total reps completed, 90 reps in a completed round

NOTES FS should have no more than 1 break per set, but try and go unbroken. I want you performing WB with more fatigue in your legs than you want. Some athletes will not get to final set of BBJO or Bike.