Thursday July 25th, 2019

CORE

ALL: Metcon (Time)

For time: 50 toe tap crunch 50 mountain climbers 50 hollow rock 50 plank hip touch * 10 min cap

Metcon

ALL: Metcon (AMRAP - Reps)

7 min on/ 3 min rest Station A) Row 50/40 cals Max tire flips in remaining time Station B) Skierg 40/30 cals Max sandbag bear hug walk (50 feet intervals) (HAP) Station C) Bike 30/20 cals Max box push in remaining time (50 feet) *each 50ft = 1 rep

Accessory Work

ALL: Metcon (No Measure)

1 GIANT set 40 band press down (one band in each hand) 30 hammer curls 20 Bench elevated barbell row