Friday- July 13th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Quad Pulls

*Wall Squats x 10

A. Front Squat

2 reps- Every 3 minutes for 15 minutes (5 sets):

Set 1- 75%

Set 2- 80%

Set 3- 85%

Set 4- 87-90%

Set 5- 90% or more

B. “Raise the Bar”

AMRAP 8:00

3 Thrusters (95/65)

3 Toes to Bar

6 Thrusters (95/65)

6 Toes to Bar

9 Thrusters (95/65)

9 Toes to Bar

C. Buy-Out

Supine Ring Rows 2 x 10 @2111

Then, Then tennis ball to deltoid x :60 each (can lay on the floor or go against wall, place the ball right on the back of the shoulder behind the armpit)

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