Thursday, July 7

Warm-up
Warm-up
AMRAP X 7
200m run @ Increasing Pace
10 Superman PVC Pass Throughs
10 Jump Squats
10 V-Ups

Weightlifting
Pause Front Squat (4×5)
Pause Front Squat
4×5 (w/ 3-sec pause in bottom)

Metcon
“Ramrod” (AMRAP – Rounds and Reps)
AMRAP X 9
10 Front Squats (115/75lb) (52/34kg)
10 T2B

LEVEL UP OPPORTUNITY: (155/105lb) (70/48kg) (Strength Focus)

Cool Down
1:00 Alternating between Cobra and Childs Pose
1:00 Couch Stretch/Side