Thursday- July 12th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Samson Lunges

*Burgener Clean Warm-up

A. Hang Power Clean

5 x 2- Build

B. “Train Wreck”

4 rounds of :40 seconds on / :20 seconds off (for each movement)

Sand Bag to Shoulder (50/35) ("Clean")

Shuttle Sprints

Sand Bag to Shoulder (50/35)

Shuttle Sprints

Two Scores:

Total Sand Bag to Shoulders

Total Calories on Bike

C. Buy-Out Reverse Snow Angels x 20 reps (slow & controlled)


Foam Roll Lats x 60 seconds each side

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