Monday 7/16


:30 seconds Spiderman Lunge Pigeon Lunge Straddle Reach + 2 Sets Bottoms up KB Press x 8/side Rear Delt Flies x 15 Mini Band Clam Shells x 10/side Mini Band Glute Bridges x 10/side


A.1: Back Squat (5 x 1 @ 90-95% of 1RM; Rest 90 Seconds)

A.2: Supinated Pull-up (5 x 8-10, 20X1 Tempo, Rest 90 Seconds)

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


Fight Gone Bad (3 Rounds for reps)

Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

Extra Work

Metcon (Weight)

Not For Time: 1 Mile Sled Drag Load moderate enough that allows you to complete unbroken.


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