Monday 8/6


Warm-up

:30 seconds Easy Bike Active Spidermans Medium Bike Push-up to Down Dog Faster Bike Slow Air Squats + 5 Good Mornings 5 Back Squats 5 Elbow Rotations 5 Strict Presses 5 Stiff-Legged Deadlifts 5 Front Squats + Mini band lateral steps x 20/side Mini band psoas march x 30

Strength

A: Front Squat (Build to a 1RM )

B.: Kipping Pull-ups (1x Max Reps)

Shoulder warm up- 10 Shoulder Retraction 10 Kipping swings 20 Banded Rows 20 Banded Pull aparts

B: Ring Rows (1x Max Reps)

Metcon

Helen (Time)

3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

#workoutoftheday

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