Monday, July 29

Warm Up:

30 Seconds

Easy Run
Active Dive-bombers
Slow Air Squats

Moderate Run
Active Dive-bombers
Air Squats

Bear Crawl Down and back
Active Dive-bombers
Jumping Air Squats

5 Good Morning
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

SWOD:

Back Squat

3×8 @70%

2×3 @72%

3×1 @ 74%

WOD:

For Time:
1 Mile Run
10 Rounds of “Bergeron Beep Test” (75/55)

1 Round of “Bergeron Beep Test”:
7 Thrusters
7 Pull-ups
7 Burpees

Xpress:

15′ AMRAP

30 x Box Jumps (24/20)

15 x Pull Ups

60 x Doubles Unders (180 singles)