Friday 6/29


Warm-up

PVC Hip Hinge x 10 reps as a class + 2 sets of: 1-arm Farmer Carry x 50ft/side 1-Arm DB Floor Press x5/side 3 second decent Oblique opener x 5 breaths Mini Band Glute Bridge x 20 + In/Out x 20

Strength

A.1: Sumo Deadlift (5 x 3 @ 80-85% of 1RM, 10X1 Tempo, Rest 90 Seconds)

A.2: Bench Press (5 x 3 @ 80% of 1RM, Rest 90 Seconds)

Metcon (Time)

For Time: 50 Burpee Box Jump Over, 24/20" 100 KB Swings, 53/35 50/35 Calorie Assault Bike 100 Push-ups

Extra Work

A: Sott's Press (3 x 6-8 reps, Rest 1-2 Minutes Between Sets)

#workoutoftheday

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