Thursday July 18

Warm-up

ALL:  With a partner (10 min cap) 100 wall ball squat and toss (#14/10) * 10 feet apart 100 situp ball toss

Strength

OPEN: Metcon (Weight) Back squat (HAP for each set) 6-4-2 6-4-2 *Increase weight each set. Try to add 5/10# on 2nd go around. **15 min to completeTrack heaviest set of  2

LIFE: Metcon (Weight) 15 min of quality work 8 Goblet  squat (2.2.2.1 tempo) 10 barbell hip bridge :40 wall sit

Metcon

OPEN: Metcon (AMRAP - Rounds and Reps) 15 Min amrap: 50 ft Single arm overhead walking lunge (right) (50/35) 3 Handstand push ups 50 Ft Single arm overhead walking lunge (left) 3 Cal bike *Increase HSPU and Bike by 3 each round

LIFE: Metcon (AMRAP - Rounds and Reps) 15 Min amrap: 50 Ft suitcase walking lunge (right) 6 strict press 50 ft suitcase walking lunge (left) 12 band press down