Thursday, July 6th 2023

WARM UP – jump rope

20 burpees + 50 single unders

OR

12 burpees + 150 single unders

MOVEMENT/MOBILITY *grab light band

10 band pull aparts

10 band pull aparts, palms up

12 upright rows

12 banded shoulder press

:30 overhead hold

10 band pull aparts

10 palms up band pull aparts

10 Air Squats

*grab barbell

:20 back rack elbow punches

10 BTN push press

:20 front squat hold + :20 front rack hold, tall chest

10 push press, focus on re-rack technique being clean

SWEAT DAY/LONG METCON

For Time

3x

200m Farmer carry @ 70/50s

30 Wallballs (20/14)

30 Push Press @ 95/65

100 Double Unders

30min CAP – athletes that finish under CAP – get on machine @ easy pace until 30:00

STIMULUS Farmer carry is intended to be heavy and expect many breaks. Barbell will have breaks.

SCALING DU – 100 Bar Taps or Heavy Singles or 2:00 of DU practice