Monday July 8

Warm-up

ALL:  3 rnd 10 steps Band Plank lateral crawl (5 per side) :40 Row (moderate effort) :20 Star plank (per side)

Skill

Open: Metcon (No Measure) Option 1) 10 min emom 2-3 Bar Muscle ups

Option 2) 10 min of quality work 4 X Jumps to hollows 2 X Kip bar to belly 4 X Banded Bar pop overs

* If CONFIDENTLY have Bar mu work on option 1. **If they are hit and miss work on option 2 and depending on feel advance to option 1

Life: Metcon (No Measure) 10 Min of quality work 5-6 Strict pull up (band) 10 GHD sit up/ 10 Abmat ball toss sit up 12 Crossover symmetry rows (yellow/red band)

Metcon

Open: Metcon (AMRAP - Rounds and Reps) 15 Min amrap: 40 Double under 10 T2B 5 Devil press (50/35)

Life: Metcon (AMRAP - Rounds and Reps) 15 Min Amrap: 10 Strict press (bar) 20 Hollow body flutter kicks 40 Heavy rope single under