Fri, Jul 5, 2019
Warm-up
For time:
• 100 Double Unders
3 rounds:
• 30 sec Pigeon Pose Right
• 30 sec Pigeon Pose Left
• 30 sec Pike Stretch
• 30 sec Squat Hold
3 rounds:
• 5 Inch Worms with Push-up
• 10 Air Squats
Strength
Smolov Jr. – week 2, day 3
Back Squat
• 8 sets: 4 reps at 80% + 10-20#
Bench Press
• 3 sets: 3 reps AHAP
Accessory
10 min Alternating EMOM:
• Even: 3 Ring Muscle-ups
• Odd: 10 calorie Row
Conditioning
”Karen”
For time:
• 150 Wall Balls 20/14#