Tuesday July 30th, 2019

Warm-up ALL: 3 Rounds 15 Lateral band steps (per side) (ankles) :15 Single leg glute bridge (per leg) 6 Kang squats (bar) :20 Row (80% effort)

Strength ALL: Deadlift (5 X 4) 15 min to warm up and complete Option A) 5 X 4 @ 1.5 X BW Option B) 5 X 4 @ BW Option C) 5 X 4 @ .75 BWIf we have a hard time "rounding/slouching" put 15# plates on floor under weights on bar. This will help will ROM issues

Metcon OPEN: Metcon (Time) For time: 20-10-20-10 Sumo deadlight high pull (75/55) Overhead squat (75/55) *200 foot EMPTY SLED SPRINT after each round

LIFE: Metcon (Time) For time: 30-15-30-15 KB SDLHP Goblet squat *200 meter sled sprint

**Can use 2 separate KB if need to

Cooldown ALL: Metcon (No Measure) 5 min static back on wall