Monday July 18, 2022

Warmup

2:00 Bike/Row

10 Banded Pull Aparts

10 Banded OH Press

10 Banded Good Mornings

10 Banded Ext. Rotation Pull Aparts

10 Mountain Climbers

8 Cossack Squats

6 No Push Up Burpee

4 Devil’s Press

2 DB Modified Bear Complex (PC, FS, PP, Thruster)

Mobility

10 Squat to Stand

:20/Side Samson Stretch

:30 Downward Dog

:30 Quad Stretch

Skill/Strength

Back Squat 3-5x5 at 90% of 5 rep max

Then…

Strict Pullups 4-5x5

Add weight (weight vest or belt/kettlebell) if possible.  Modify by doing jumping pullups with a controlled negative or by using a band.

WOD

EMOM 10:

10 front squats

AMRAP burpees over the bar in remaining time

Reduce front squats by 1 rep in each subsequent round (10-1).

Your score is the total burpees accomplished.

F:  kb goblet squats

P1:  115/75

P1.5:  95/65

P2:  75/55

C:  135/95