Monday 7/2
Warm-up ROM Work:
Spiderman Lunge x 3/side
Pigeon Lunge x 3/side
Pec Stretch x 5/side
+
2-3 Sets of:
Duck Walk x 50 ft
Kang Squat x 5 reps * w/mini band
Renegade Row x 5 Strength A.1: Back Squat (5 x 2 @ 85-89%, Rest 90 Seconds) A.2: Strict Pull-up (5 x 6-8, 20X1 Tempo, Rest 90 Seconds) Add resistance/assistance as needed to perform all reps in the rep scheme Metcon The Chief (AMRAP - Rounds) Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles Extra Work Metcon (Time) 3 rounds
200’ sandbag carry unbroken @ max weight
200’ farmers carry unbroken @ max weight #workoutoftheday
