Monday 6/25

Warm-up 400m Run

+

2 sets of:

Shoulder retraction x 10/Kipping Swing x 10

1-arm Plank Hold x :15-:20/side

RNT 1/4 Split Squat x20/side Strength A.1: Front Squat (5 x 3 @ 80-85%, Rest 90 Seconds) A.2: Bent Over Row (5 x 4-6, 20X2 Tempo, Rest 90 Seconds) Try to keep them strict on the tempo Metcon (AMRAP - Rounds and Reps) 4 Sets @ 85-90% Effort

4 Minute AMRAP:

15 Abmat Sit-ups

10 Alt. DB Step Up and Overs, 50/35#

5 Chest to Bar Pull-ups

Rest 2 Minutes


*Pick up where you left off Extra Work Metcon (Time) Strongman Work

For Time:

400m Yoke Walk 70/50 on top

400m Farmer Carry 70/53 #workoutoftheday