Monday 6/17
Warm-up 2 sets
10 Shoulder Retractions
10 Ring Rows
20 Banded Clam Shells/side
+
2 Sets
10 Goblet Squats
10 Lateral Squat (5 per)
10 Reverse Lunge RNT (5 per) Strength A.1: Back Squat (5 x 3 @ 80-85% of 1RM Back Squat) A.2: Strict Pull-up (5 x 4-6, 20X1 Tempo, Rest 90 Seconds) Metcon (3 Rounds for reps) 3 Sets @ 85-90% Effort
5 Minute AMRAP:
500m Row
20 Wall Ball Shots, 20/14
AMRAP Power Clean, 135/95*
Rest 3 Minutes
Power Cleans should be done in singles
Score is total power cleans each round Stretch of the Day Pigeon Stretch x 2/side #workoutoftheday
