Tuesday, July 26th 2022

WARM UP

6 Shuttle Runs

into

EMOM x 5 -10 Heavy Russian KB Swings

then,

-Straddle Stretch

-SL Glute Bidges

-Hip 90/90 w/ Glute

into

Barbell Warm Up

STRENGTH

DEADLIFT

In a 12 Minute Window

-Build to a Heavy Deadlift

*End OF Cycle!!

*We are only building to a weight we can lift without positions breaking down… if a coach tells you that your positions are breaking down, drop the weight 10% and hit a few more singles there in the remaining time.

METCON

5 Sets

2:00 On/1:00 Off

-16 DB Snatches (50/35)

-8 Burpees

*Max SA Devils Press in Remainder of Time

*score is total Devils Press

RECOVERY

-Figure 4 on Wall 2:00

-Straddle on Wall 2:00

-Frog on Floor 2:00