Thursday, June 20

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 (5-5-3-3-1-1)

Work up to a heavy 1 Rep

Shoulder Press (5-5-3-3-1-1)

Build up to a heavy 1 Rep

Metcon (AMRAP - Rounds and Reps)

20 Min Amrap Teams of 2 60 Front Rack Lunges 50/35 (one KB) 20 Burpees 60 KB Swings 50/35 20 Burpees 60 Toes to Bar 20 Burpees 60 One Arm Thrusters 50/35 20 Burpees 60 OH Lunges (Plate 45/35) 20 Burpees

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