Jun 24

Workout of days past

Strength

“Barbell Class”

A) Warm Up: 3 Sets 10 Prone Snow Angel 8 Scapular Push Ups 30 sec Tall Plank B) Barbell Lift: 5 x 5 Bench Press @40X0 *stay dialed in on tempo today *keep it light unless you have a spotter *~15-20 min C) Finisher: 3 Sets 6/arm ½ kneeling DB Press @21X1 *1-2 min rest b/t sets *~10-12 min

Mon: Back squat Tues: Deadlift Wed: Press Thurs: Clean Fri: Bent Over Row

WOD

A) Warm-Up: 3 Sets 5/arm Turkish Sit Up 20 sec/arm Side Plank 10 Alt Single Leg Prisoner Good Morning + Reverse Lunge 20 Glute Bridge B) Metcon: 4 Rounds each for time (30 min cap) 1 – 10 DB/KB Thruster 2 – 15 DB/KB Deadlift 3 – 30 Hollow Rocks 4 – 10 DB/KB Alt Box Step Ups 5 – 200m Run 6 – 30 Air Squats *60 sec rest after each round *choose weight that allows for unbroken sets for at least first couple rounds

*email or DM us if you have questions

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