Thursday, June 27

July 7, 2019

 

ACTIVATION
3:00 Min Bike/Run/Row/Skip

Line Drills
Active Spiderman
Active Samson
Quad Stretch
Knee to Chest
Solider Kicks
Knuckle Drags
Side Lunge
Cradle Stretch
Walkouts
2 Air Squats + Broad Jump
High Knees
Butt Kickers
Skip for Height

Bench Press (3-2-1 x 3)

Emom
Bench Press Waves
1 or 2 min rest between waves.
Work up to heavy set of 3-2-1.

Metcon (AMRAP - Rounds and Reps)

25 Min Amrap
Partner Wod
40 Cal Bike
30 Tire Flips
40 Cal Row
400m Sled Push (fence and back =50m)
800m Run
400m Farmers Carry
250 Double Unders
40 Toes to Bar
30 Dball to Shoulder

One works, one rests
100m = 1 rep

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