Friday 6/07/2018 – July 6, 2018


Friday 6/07/2018

Movement Prep
4min EMOM
1- 100m Run
10 sit ups
2- 15 jump squats
20 Russian twists

Strength & Conditioning
Shoulder Press (6-6-6-6)
between each set 5 strict burpee over bar

Metcon
Metcon (AMRAP – Rounds and Reps)
5min AMRAP
12/9 Cal AAB
20 Alternating db snatches 22.5/15
Metcon (AMRAP – Rounds and Reps)
5min AMRAP
200m Run
15 Akb swings 24/16
Metcon (AMRAP – Rounds and Reps)
5min AMRAP
300m Row
20 oh plate lunges 20/15

Extras
3 Rounds
400m true form run
max effort deadball hold (AHAP)

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