Monday 6/25

Warm-up

400m Run + 2 sets of: Shoulder retraction x 10/Kipping Swing x 10 1-arm Plank Hold x :15-:20/side RNT 1/4 Split Squat x20/side

Strength

A.1: Front Squat (5 x 3 @ 80-85%, Rest 90 Seconds)

A.2: Bent Over Row (5 x 4-6, 20X2 Tempo, Rest 90 Seconds)

Try to keep them strict on the tempo

Metcon (AMRAP - Rounds and Reps)

4 Sets @ 85-90% Effort 4 Minute AMRAP: 15 Abmat Sit-ups 10 Alt. DB Step Up and Overs, 50/35# 5 Chest to Bar Pull-ups Rest 2 Minutes *Pick up where you left off

Extra Work

Metcon (Time)

Strongman Work For Time: 400m Yoke Walk 70/50 on top 400m Farmer Carry 70/53

#workoutoftheday