Monday, July 1

Warm Up:

:30 Seconds

Air Squats while grabbing Toes

Pigeon Pose

Air Squats

Active Samson

Active Spider-Man

Push Up to down dog

Mobility:

Ankle Stretch – :45

SWOD:

Back Squat:

3×8 @ 81%

2×3 @ 88%

3×1 @90%

For Time:

2k Run (scale to 1600m if mile is not sub 12:00)

Directly Into…

10 Rounds of “Heavy Chief”

*1 Round:

3 Power Cleans (155/105)

6 Push-ups

9 Air Squats*

Xpress:

4 Rounds:

35 x Wall Balls

40 x Sit Ups

50 x DUs(150 x singles)