Monday, July 4
Warm-up
Warm-up
5 RDS of "Rowling" (200m)
RD 1 Penalty-Samson Lunges
RD 2 Penalty-Up-Downs
RD 3 Penalty-Reverse Lunges
RD 4 Penalty- Straight Leg Sit-Ups
RD 5 Penalty-Burpees
RD 1 Penalty-Samson Lunges
RD 2 Penalty-Up-Downs
RD 3 Penalty-Reverse Lunges
RD 4 Penalty- Straight Leg Sit-Ups
RD 5 Penalty-Burpees
Weightlifting
Back Rack Reverse Lunges (3×12 (6/leg))
Back Rack Reverse Lunges
3×12 (6/leg)
3×12 (6/leg)
Metcon
Metcon (Time)
7 RFT
4 Burpees
17 Sit-Ups
Cash Out: 76 Cal Row
4 Burpees
17 Sit-Ups
Cash Out: 76 Cal Row
20 MIN CAP
LEVEL UP OPPORTUNITY: Cash Out Row Sub 5 minutes (Conditioning Focus)
Cool Down
1:00 Pigeon Pose/Side