Monday 8/6

Warm-up :30 seconds

Easy Bike

Active Spidermans

Medium Bike

Push-up to Down Dog

Faster Bike

Slow Air Squats

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5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

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Mini band lateral steps x 20/side

Mini band psoas march x 30 Strength A: Front Squat (Build to a 1RM ) B.: Kipping Pull-ups (1x Max Reps) Shoulder warm up-

10 Shoulder Retraction

10 Kipping swings

20 Banded Rows

20 Banded Pull aparts B: Ring Rows (1x Max Reps) Metcon Helen (Time) 3 Rounds for time of:

400m Run

21 Kettlebell Swings, 53# / 35#

12 Pull-ups #workoutoftheday