Monday 7/2


Warm-up

ROM Work: Spiderman Lunge x 3/side Pigeon Lunge x 3/side Pec Stretch x 5/side + 2-3 Sets of: Duck Walk x 50 ft Kang Squat x 5 reps * w/mini band Renegade Row x 5

Strength

A.1: Back Squat (5 x 2 @ 85-89%, Rest 90 Seconds)

A.2: Strict Pull-up (5 x 6-8, 20X1 Tempo, Rest 90 Seconds)

Add resistance/assistance as needed to perform all reps in the rep scheme

Metcon

The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles

Extra Work

Metcon (Time)

3 rounds 200’ sandbag carry unbroken @ max weight 200’ farmers carry unbroken @ max weight

#workoutoftheday

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