Monday- July 6th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

200m Row/200m Run

10 OHS w/PVC

10 KB Swings

10 Good Mornings

10 Samson Lunges

10 Huggers/Skiers

Banded Palloff Hold x :30 each side (standing, squatting, kneeling – mix it up!)

+ Today's Warm-up Movements:

*Roll to Straddle Stretches 3 x 3 ways

*Calf Stretch x :30 each

A. Every 2 minutes, for 16 minutes (8 sets):

Back Squat

Set 1 – 5 reps @ 70-74% of 1-RM

Set 2 – 5 reps @ 75-79%

Set 3 – 3 reps @ 80-84%

Set 4 – 2 reps @ 85-89%

Set 5 – 2 reps @ 90-94%

Sets 6-8 – 1 rep @ 95+%

B. “Arm Swing”

21-18-15-12-9:

Kettlebell Swings (53/35)

200 Meter Run

Goblet Front Squats (53/35)

200 Meter Run

C. Buy-Out:

Calf Stretch x 1:00 each

Forearm Stretch x 1:00 each