Monday, July 22

Warm Up:

30 Seconds

Easy Run

Active Spidermans

PVC Pass Throughs

Moderate Run

Active Samson

PVC Lat Stretch

Faster Run

Push-up to Down Dog

PVC Overhead Squats

SWOD:

Back Squat:

3 x 8 @ 82%

2×3 @ 88%

3×1 @ 92%

WOD:

AMRAP 3:

400m Run

21 Lateral Bar Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

300m Run

18 Lateral Bar Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

200m Run

15 Lateral Bar Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

100m Run

12 Lateral Bar Burpees

Max Overhead Squats (135/95)

Xpress:

4 Rounds:

31 x Cal Row

15 x KB Swings (70/53)

10 x Strict Pull Ups