Wed, Jul 10, 2019

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Warm-up • 300 m Row 3 rounds: • 30 sec Spiderman Lunge Right • 30 sec Spiderman Lunge Left • 30 sec Goblet Squat Hold • 30 sec Standing Toe Touch Hold 2 rounds: • 10 Front-to-back Leg Swings /leg • 10 Side-to-side Leg Swings /leg • 10 PVC Passthroughs Strength Smolov Jr. – week 3, day 2 Back Squat • 7 sets: 5 reps at 75% + 15-25# Core 4 rounds: • 20 sec Ball Slams • 10 sec Rest • 20 sec Flutter Kicks • 10 sec Rest Conditioning 8 min AMRAP: • 2 Chest-to-bar Pull-ups • 2 Box Jumps 24/20” • 4 Chest-to-bar Pull-ups • 4 Box Jumps • 6 Chest-to-bar Pull-ups • 6 Box Jumps Continue the pattern until time is up.