Friday, July 20

200 Meter Run Quad Stretch Knee to Chest Solider Kicks Knuckle Drags Side Lunge Cradle Stretch Walking Samson Walking Spidermans Walkouts 3 Air Squats + Broad Jump High Knees Butt Kickers Skip for Height Skip for Distance

Front Squat (On the 2:00 x 6)

On the 2:00 x 6: 2 Tempo Front Squats 5 Second Negative, 2 Second Pause in bottom. Sets 1-2 – 63% Sets 3-4 – 66% Sets 5-6 – 69%

Cement Mixer (Time)

Every 3:00 for 7 Rounds: 400 Meter Run 12 Toes to Bar *Score for todays workout is the slowest round.

Scaled : 200m

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