Monday, June 18

Line Drills 200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts Toe Walk Heel Walk Side Shuffle High Knees Butt Kickers Barbell Warmup 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats

Ring Muscle Ups (Time)

For Time: 30 Ring Muscle-ups Gauging where we are.

10 MIN TIME CAP Scale: Burpee Chest to Bar Pullup

Back Squat (EMOM x 5)

On the Minute – 3 Back Squats Start at 70% and add (10/5) to each minute until reaching a heavy triple for the day. Not a max – a challenging triple.

Instep Inferno (Time)

4 Rounds For Time: 400 Meter Run 50 Air Squats

**EXTRA**

Metcon (No Measure)

Not For Time: 21-18-15-12-9 Calorie Assault Bike Sit-Ups

Rx+ GHD

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