Friday – July 17th, 2020

In Gym

Strength/Skill:

  • Row a 500m TT

Metcon:

  • 9-1 descending ladder
  • Power cleans 155/105
  • Lateral Bar Hop (L+R=1)
  • Pike Push-up

At Home

Warm up:

  • Running Drills
  • High Knees, Butt Kicks, Toe Walk, Heal Walk, Grapevines, etc

Mobility:

  • 2:00 Couch Stretch each side
  • 1:00 Hamstring Stretch on Back with Band or equivalent

Metcon:

  •  Every 4 minutes for 4 rounds
  • Run 400m-700m
  • (if you must be time based run 3 minutes and rest 1 minute)