Monday 7/30


Warm-up

Oblique opener x 5 breaths + 3 Rounds Bike 8/5 calories Mini Band Standing Clam Shell x 10/side Mini Band Glute Bridge x 10 + In and Out x 10 Back Squat With mini band x 3 tempo @ 53X1 *add weight each round

Strength

A: Back Squat (Build to a 1RM)

B: Supinated Pull-up (1 x Max Reps, Rest As Needed)

Done at bodyweight Modify Banded or Vertial Box Pullup

Metcon

Fran (Time)

21-15-9 Thrusters, 95# / 65# Pull-ups

Cool Down

10 Minutes A/B @ a conversational place

#workoutoftheday

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