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