Wednesday, July 6th 2022

WARM UP

40/30 Cal Row

then 2 sets

:30 Hollow Hold

:30 Superman

into

-12 Glute Bridges

-10 Kip Swings

-8 Knee Raises

Barbell Warm Up

STRENGTH

DEADLIFT

Every 2 Minutes

5×3 @ 80%

*one weight across

*heavier than last week

METCON

AMRAP -15

20/15 cal row

15 Power Snatch (75/55) (Rx+95/65)

10 TTB

RECOVERY

2:00 Straddle on Wall

1:00/1:00 Figure 4 on wall

2:00 Frog Stretch