Monday- June 24th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

10 Good mornings w/PVC

10 Wall squats

10 Light Push Press

20 DUs/SUs

250m Row

10 Thrusters w/PVC

Hollow Arch Swing- accumulate 1 minute

Practice Kipping Pull-ups/Toes to bar/Muscle-ups for up to 1 minute

+ Today's Warm-up Movements:

*Side Plank x :30 each

*Single Leg Glute Bridge Hold x :30 each

A. Five sets of:

Barbell Hip Thrusts x 5 @20X1 (HEAVY!)

Rest :60

Banded Face Pulls x 15 @21X1

Rest :60

B. “Detention”

AMRAP 12:00

6 Strict Handstand Push-ups (6 Dumbbell Strict Press)

9 Deadlifts (225/155) (155/105)

30 Double Unders (60 Single Unders)

C. Buy-Out

Pigeon Pose x 2:00 each

Single Leg Forward Fold x 1:30 each

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