Friday- August 16th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Squat with plate in front x 10

*Calf Stretch x :30 each

A. 3 Sets of:

- Lat Stretch w/band x :20 each arm

- PVC OHS against rig x 10

- Bottom's Up KB Carry x 50 ft each arm

*see videos at bottom

B. “Nancy”

5 Rounds:

400 Meter Run

15 Overhead Squats (95/65)*

*(For those that need to scale- if you have a shoulder injury please do goblet squats; if you struggle with OHS, scale by using a single KB overhead, or do OH squats or lunges with a plate)

C. Buy-Out

Samson Stretch x :30 each Calf Smash x 1:00 each

Foam Roll Lats x 1:00 each

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