Sunday, July 29

10 minutes of continuous effort: Run to fence and back 10 banded Good Mornings 5 Strict Press/Arm

Slow and Controlled is key. Feel the muscles working and do not rush the warm up

Metcon (No Measure)

EMOM 12: min 1: 3-5 Strict Pull-Ups min 2: 6-10 Push-Ups min 3: 30s Forearm Plank

The key here is to do the reps with SOLID form. The reps are low enough that you have enough time to do each exercise deliberately.

Metcon (No Measure)

20 Minutes of Continuous Grind 8 DB/KB Deadlifts/side 20 sec Side Plank Right Side 20 sec Side Plank Left Side 6 Box Jump Overs (clear the box each time) 250m Row OR 200m Run

Again, a 20 minute workout which means you need to move consistently and with proper form. Choose a weight that you can sustain for 20 minutes, choose a height on the box that will challenge you. DO NOT gas out within the first 10 minutes.

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