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