Thursday – July 30th, 2020

In Gym

Strength:

  • Back Squat
  • 5×5 Ascending

Metcon:

  • 4 Rounds
  • 20 DB Snatches 50/35
  • 10 Ring or Box Dips
  • 20 Deadlifts 155/105
  • 30/25 Cal Bike

At Home

Warm up:

  • Tabata Air Jump Squats
  • :20 on/:10 off for 8 rounds
  • Start with little jumps try to add air each round

Mobility

  • PVC or Broomstick
  • 3 Rounds
  • 10 Passthroughs
  • 10 Dislocates
  • 10 Good Mornings
  • 10 OHS

Metcon:

  • 3 Rounds of:
  • Against an 8 minute Clock
  • Run 600m (or a distance that takes between 2:30 and 3:30 minutes)
  • With the remaining time AMRAP:
  •   5 Tuck Jumps
  • 10 Hollow Rocks
  • 15 Air Squats
  • *Rest 2 minutes between rounds