Thursday, July 20th 2023

WARM UP

“The Warm Up”

3 x

:15 Jumping Jack

:15 Air Squat

:15 Spiderman

:15 Jump Squat

MOBILITY

-1:00 Couch Stretch

-1:00 Figure 4 on Wall

-1:00 Banded Handcuff

-3 Way Banded Hamstring Stretch

PRIMER

1:00 Hard Machine Effort

SWEAT DAY!!!!

AMRAP x 10

-24/18 Cal Row

-18 American KB Swings (moderate weight)

rest 2:00

AMRAP x 10

-24/18 Cal Bike

-18 A Squats 8″ Stack of Plates (2 x thick 45s)

rest 2:00

AMRAP x 10

-24/18 Cal Ski or 300m Run (24 reps)

-18 GHDSU or 24 V-Ups

*Score is total Reps between 3 AMRAPs