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
