Monday, July 8

Warm Up:

1 Minute

Active Spidermans

Glute Bridges

40 Seconds

Active Samson

Single Leg Glute Bridges (20 Seconds Each Side)

30 Seconds

Push-up to Down Dog

Slow Air Squats

Barbell:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 Romanian deadlifts

5 front squats

SWOD:

Back Squat

3×8 @ 82%

2×3 @ 87%

3×1 @ 91%

WOD:

21-15-9:

Squat Cleans (135/95)

Ring Dips

Xpress:

10 Rounds

6 x Strict Pull Ups

8 x Box Jumps

10 x Wall Balls (20/14)