Monday, July 31st

Monday, July 31st

A.

WARM UP:

Down and Back: Side Walk with Band

2 Rounds:

10 Calorie Row

3 Power Cleans

6 Push-Ups

9 Air Squats

10 Leg Swings Forward/Side

B.

STRENGTH:

Every 2 Minutes, Back Squat

Set 1 – 5 reps @ 75%

Set 2 – 3 Reps @ 80%

Set 3 – 1 Rep @ 85%

Set 4 – 5 Reps @ 80%

Set 5 – 3 Reps @ 85%

Set 6 – 1 Rep @ 90%

C.

METCON:

"The Chief"

5 Rounds:

3 Minute AMRAP:

3 Power Cleans (135/95)

6 Pushups

9 Air Squats

Rest 1:00 Between Rounds

*Start each round where you left off from the previous round


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