Monday- August 17th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

60 second Run/Bike/Row

Samson Lunges x 20

60 seconds of Alternating Cossack Squats

60 seconds of Plank Shoulder Taps

30 seconds of Superman Rocks

60 seconds of Inchworms + Scapular Push Up

60 seconds of Russian Baby Makers

+ Today's Warm-up Movements:

*Build to between 75 - 80% for your squats

A. Back Squat

5 x 5 @ 75 - 80%

B. “Dirty Water”

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

C. Buy-Out:

Calf Stretch x 1:00 each

Quad Smash x 1:00 each