Monday- July 16th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Row for reps

+/-100 - Push ups

+/-72 - KB swings

+/-131 - Burpees

+/-84 - Air squats

Three touches

10 OHS w/PVC

+ Today's Warm-up Movements:

*10 HS kick-ups

*Bear Crawl x 2 lengths of floor

A. Deadlift

10 - 8 - 6 - 4

-50%- 60%- 65%- 70% (of 1RM)

-Rest 1-3 minutes between sets

B. “Flip and Flop”

21-15-9

DB Snatches (50/35)

Calorie Row

… Directly into…

21-15-9

Box Jump Over (24/20)

Deadlifts (155/105)

C. Buy-out

Supinated-grip Bent-over Barbell Row x 12 @2111

then,

Foam Roll Lower Back (but- don't roll around! just lay on a spot that hurts and hold it until it releases)