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September 2020
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July 03rd, 20207/3/2020 STRENGTH
Back Squat - 5x5 Use appropriate variation and implement for your goal and skill level: barbell, cambered bar, safety squat bar, box, etc. CONDITIONING *5 Rounds for Time* 20 Calorie Row or Ski 40 Sit Ups 20 Overhead Walking Lunges
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July 02nd, 20207/2/2020 STRENGTH
Strict Press - Work up to a heavy set of 4 Use appropriate implement for your goal and skill level: barbell, dumbbells, axle, log, etc. CONDITIONING *AMRAP 15* 1 Mile Run, then AMRAP in RT: 10 Dumbbell Push Presses 5 Burpee Box Jumps 10 Strict Pull Ups
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July 01st, 20207/1/2020 MOBILITY
*ALT EMOM x2* (1a) Jumping Jacks (1b) Inchworms (1c) Reverse Bear Crawls (1d) Blackburns (1e) Bent Knee Iron Crosses (1e) Hollow Rocks ACTIVE RECOVERY *3 Rounds* 400m Run or 500m Row or 2 Min Jump Rope at 75% effort 10 Turkish Get-Ups 10 Windmills 20 Cossack Squats Rest :90 - :120 as necessary |