Monday July 15

ALL:  3 rounds or 9 min 8 scapular push up on elbows 16 flutter kick squats 8 Single arm Db strict press (8 per side) :30 on machine (*increase effort per round)

Strength

Warm-up LIFE: Metcon (No Measure) 12 min for quality 10 Medball clean 8 Seated Arnold press 12 Spanish squats (med/thick band) 10 Prone Y's (light) LIFE: Metcon (No Measure) 12 min for quality 10 Medball clean 8 Seated Arnold press 12 Spanish squats (med/thick band) 10 Prone Y's (light) OPEN: Metcon (Weight) Every 90 X 8 1 Power clean + 1 Split jerk * If known start at 60% and build in weight every 2 sets. Work to a heavy. If it feels good, go for new PR. If it feels tough stay light and hammer technique!

Metcon OPEN: Metcon (2 Rounds for time) "Fran gets a 6 pack" 21-15-9 Thruster (75/55) Knee to elbow

-REST 5 min

9-15-21 Toe to bar Thruster (75/55)

*record time for each interdependently

LIFE: Metcon (Time) For time 50-40-30-20-10 Reps of Russian kb swing Hollow rocks/ Sit ups