Wednesday – July 1st, 2020

No Saturday Workout this week – Enjoy the 4th!

In Gym

Metcon:

  • AMRAP 10 Minutes
  • 10-1 Descending Ladder
  • Pull-ups
  • Cals on Bike
  • 5+ minutes rest
  • AMRAP 10 Minutes
  • 10-1 Descending Ladder
  • Deadlifts 225/155
  • Bar facing burpee
  • *In both AMRAPS if you make it through 1’s start back at 10’s
  • ** Score is total reps

At Home

Strength:

  • Tempo Front Squats 3//3x
  • (thats 3 seconds down, 3 at the bottom, then explode up)
  • 6×3 Ascending
  • Find something heavy to hold in front of you

Metcon : 

  • 12 Minute AMRAP
  • 15 Lunge Steps
  • 15 Hollow Rocks
  • 15 Jumping Jacks