Monday August 12th, 2019

Warm-up

ALL- 1:20 on machine into: 2 rounds 5 inchworms 10 Dual Kb deadlifts 15 Band good morning into: 1:20 machine (more aggressive than first round)

Weightlifting-

OPEN: Dead lift  (1 X 1) Build to a heavy single over 15 min*If you complete heavy single before 10 min mark, drop weight to 70% of today heavy and complete 2 sets of 6-8 reps

LIFE: Metcon (No Measure) 15 min for quality 10 Barbell hip bridge :40 plank 15 Russian Kb swing :40 hollow hold 10 Dual Db bent over row

Metcon-

OPEN: Metcon (AMRAP - Rounds and Reps) 13 Min Amrap: 13/10 Cal bike 13 Db push press (50/35) 13 Box jump over (24/20)

LIFE: Metcon (No Measure) 13 Min Amrap: 1 min row for distance 10 Strict press (use bar and load for tough sets) 50 Jump rope 10 Band assisted Pull up

Cooldown-

ALL: Metcon (No Measure) 100 meter walk 2 min Cobra stretch 100 meter walk 2 min pigeon stretch