Thursday, July 11

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)

Bench Press Waves Rest :90 sec between waves Wave #1: 3 @ 75% 2 @ 78% 1 @ 81% Wave #2: 3 @ 78% 2 @ 81% 1 @ 84% Wave #3: 3 @ 81% 2 @ 84% 1 @ 87%

Metcon (AMRAP - Reps)

Partner Wod One works, one rests Split reps. 25 Min Amrap: 50 Kettlebell Swings 50/35 400m Row (each, same time) 50 Goblet Squats 50/35 40 Cal Bike (combined) 50 Pullups 400m Run (each, same time) 50 Burpees 100 Double Unders (each, same time) 50 KB Deadlifts 50/35 400m Farmers Carry (together, take turns) 50s/35s

400m = 4 reps 1 rd = 452 reps

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