Monday – July 20th, 2020

In Gym:

Strength:

  • Every 2 Minutes on the 2 Minutes for 10 minutes
  • 5 Deadlifts
  • 20 Banded Pull-aparts

Metcon:

  • AMRAP 12
  • 12 DB Push Press 40/30
  • 12 PVC Sit-ups
  • 12 D-Ball over Shoulders 50/30

At Home:

Warm up:

  • 3 Rounds
  • 20 Jumping Jacks
  • 10 Shoulder Touches
  •   5 Lunge and Twists

Mobility:

  • 2 Rounds
  • :30 Pigeon Stretch each leg
  • :30 Runners Stretch each leg
  • 5 Iron Crosses each side
  • 5 Scorpions each side

Strength:

  • :30 on :30 Off for 7 Minutes
  • Hold a Bottom of a Squat

Metcon:

  • 7 minutes
  • Max Burpees