Wed, Jul 7, 2021

Warm-up
• 400 m Run

3 rounds:
• 30 sec Couch Stretch Right
• 30 sec Couch Stretch Left
• 30 sec Spiderman Lunge Right
• 30 sec Spiderman Lunge Left
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left

2 rounds:
• 10 Jumping Jacks
• 10 Air Squats

Strength (7/13 Squat 1.2)
4 sets:

• 7 Front Squats + 13 Back Squats

Weight: 94% of weight used on Monday 1.1. *NOTE* if Monday was too difficult, switch to your training 1 rep max (T1RM), which is 90% of your current 1 rep max. We’ll use this moving forward.

Conditioning
40-30-20-10 reps for time:

Russian Kettlebell Swings 70/53#
Wall Balls 20/14#