Sunday, June 18

Warm-Up

EMOM X 8

Minute 1: 12 KB Hammer Curl to Press

Minute 2: 10 Plate Frontal Raises + 10 Plate Lateral Raises

Weightlifting
EMOM X 12 (Weight)

EMOM X 12

Minute 1: :40 DBL KB Overhead Hold

Minute 2: :40 DBL KB Front Rack Hold

Minute 3: Rest

Metcon
« Waiting » (AMRAP – Rounds and Reps)
AMRAP X 16
200m run
100m Farmers Carry (53/36lbs) (25/15kg)
10 S/A KB S2OH*

*Each arm

LEVEL UP OPPORTUNITY: All runs sub 1:55 (Conditioning Focus)

(Last seen 8/19/22)

Cooldown

Thread the needle shoulder stretch (60 sec/side)

1:00 Cobra Stretch