Workout For July 11th

Group Class Workout

 

STRENGTH

50 H.A.P. Lawn Mowers Each Side

30 Strict Wide Grip Pull Ups

30 Heavy DB Burpees

 

WARM UP

6 Min AMRAP

15 Medball slams, 40 sec plank, 7 inchworms

 

METCON

Dynamic:

Partner Workout

75 KB Swings

75 K2E/V-ups

60 Burpees

40 Goblet Squats

THEN:

1500m

30 Min Time Cap
Foundational:

Partner Workout

30 Clean and Jerks 135/95

75 T2B

75 Lateral Burpees

30 Front Squats 135/95

THEN:

2000m

30 Min Time Cap

 

MOBILITY

Pre – Anterior Compartment Smash (pg. 264)

Post – Banded Lateral Opener (pg. 273)