Monday 6/17
Warm-up
2 sets 10 Shoulder Retractions 10 Ring Rows 20 Banded Clam Shells/side + 2 Sets 10 Goblet Squats 10 Lateral Squat (5 per) 10 Reverse Lunge RNT (5 per)
Strength
A.1: Back Squat (5 x 3 @ 80-85% of 1RM Back Squat)
A.2: Strict Pull-up (5 x 4-6, 20X1 Tempo, Rest 90 Seconds)
Metcon (3 Rounds for reps)
3 Sets @ 85-90% Effort 5 Minute AMRAP: 500m Row 20 Wall Ball Shots, 20/14 AMRAP Power Clean, 135/95* Rest 3 Minutes Power Cleans should be done in singles Score is total power cleans each round
Stretch of the Day
Pigeon Stretch x 2/side
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