Tuesday, June 14

Warm-up
Warm-up
AMRAP X 7
10 Step-Ups
10 Kip Swings
10/10 Single Arm DB Row (Supported on Box)
:15 Hollow Hold

Weightlifting
EMOM X 12 (Weight)
EMOM X 12
Minute 1: 10 T2B
Minute 2: 10 Hollow Rocks + 10 Superman
Minute 3: :45 DBL KB Front Rack Hold

Metcon
“Bend The Knee” (AMRAP – Rounds and Reps)
AMRAP X 14
20 Single DB Box Step Over (50/35lb) (22.5/15kg)(24/20)
20 Pull-Ups
20 Sit-Ups

Cool Down
1:00 Pigeon Pose/Side
1:00 Banded Lat Stretch/Side