Friday- June 26th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Arm stretch across the body x 1:00 each

*Tempo Push-ups x 10 @1010

A. 4 sets of:

60 seconds of Dumbbell Bench Press

rest :30 60 seconds of Overhead Banded Tricep Extensions

rest :60

*choose a weight/band that you can move throughout the 60 seconds

B. “Sicko Mode”

For time:

21-15-9 Mens

15-12-9 Womens

Row Calories

Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters

Rx– (135/95) Scaled – (95/65)

*Perform all the rowing and biking calories, and then perform the hang squat clean thrusters directly after (only one set- 21 reps- of those)

C. Buy-Out

Foam Roll (or PVC) to Pecs, Deltoids, or Triceps x 5:00 Foam Roll Quad, Glutes, or Hamstrings x 5:00