Monday 7/16

Warm-up :30 seconds

Spiderman Lunge

Pigeon Lunge

Straddle Reach


2 Sets

Bottoms up KB Press x 8/side

Rear Delt Flies x 15

Mini Band Clam Shells x 10/side

Mini Band Glute Bridges x 10/side Strength A.1: Back Squat (5 x 1 @ 90-95% of 1RM; Rest 90 Seconds) A.2: Supinated Pull-up (5 x 8-10, 20X1 Tempo, Rest 90 Seconds) Add resistance/assistance as needed to perform all reps in the rep scheme Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of:

Wall-ball Shots (Reps), 20#

Sumo deadlift high-pull (Reps), 75#

Box Jumps, 20" (Reps)

Push-press (Reps), 75#

Row (Calories)

1-minute rest Extra Work Metcon (Weight) Not For Time:

1 Mile Sled Drag

Load moderate enough that allows you to complete unbroken. #workoutoftheday