Monday July 11, 2022

Warmup

2:00 Bike/Row

5/Leg Split Squats

10/Arm Bottoms Up KB Press

10/Leg SL RDL

10 Alt. V-up

3:00 Double Under Practice

Mobility

10 Squat to Stand

:20 Samson Stretch

:20 Downward

:20/Side Quad Stretch

Skill/Strength

Back Squat 4-5x5 at 87.5% of 5 rep max

Four or five sets of five.  Reduce to three sets if necessary.

WOD

Wallballs 20/40/20

Double Unders 50/100/50

KB Farmer Carry 1/2/1

F:  reduce reps; single unders; light kbs

P1:  55/35 kbs

P2:  15/30/15 wallballs; 30/60/30 DU; 35/25 kbs

C:  25/50/25 wallballs; 75/125/75 DU; 50/35 dumbbells for FC

If you need to put the KBs down on the concrete, use the black mats.