FRIDAY 7/20

WARM UP

3X10 SIDE PLANK ROTATIONS/SIDE + 30s SHOULDER EXT. OSCILLATIONS

STRENGTH

5X5 PUSH PRESS, REST 2 MINS

CONDITIONING

4RFT

-20 KB SWINGS 53/35

-10 BURPEES OVER KB

-20 BENT KNEE SIT UPS

WEDNESDAY 7/18

WARM UP

3X10 WEIGHTED ER PRESS 5/2.5 + 20 QUADRUPED HIP EXT. 10/SIDE

SKILL

HANDSTAND PUSH UP PRACTICE

CONDITIONING

16 MIN AMRAP

-400M RUN

-12 C2B PULL UPS

-16 WEIGHTED DB BOX STEP OVERS 35/25 (20″/18″)

TUESDAY 7/17

WARM UP

3X10 BANDED HOLLOW PULL DOWNS + 20-30s FORWARD FOLD HOLD

ACCESSORY WORK

A) 5X6 ARCHER RING ROW/SIDE, REST 1 MIN

B) 5X3 SEGMENTED CLEAN GRIP DEADLIFT, REST 1 MIN

CONDITIONING

9 MIN CLOCK

REPS 2-4-6-8-10-12… ETC..

-HANG POWER SNATCH 115/75

-BURPEES OVER BAR

MONDAY 7/15

WARM UP

3X10 BANDED LATERAL SQ WALKS/SIDE + 12 BACK EXT. W/ 2s PAUSE AT EXT.

STRENGTH

5X8 BACK RACK REVERSE LUNGE 4R/4L, REST 2 MINS

CONDITIONING

12 MIN AMRAP

-15 STOH 95/65

-12 RING DIPS

-9 SUMO DLHP 95/65

-200M RUN

SATURDAY 7/14

WARM UP

3X200M RUN + 10 DOWNDOG WALKS

CONDITIONING (TEAMS OF 2)

3RFT

-6X10 KB SWINGS 53/35 + 20M SINGLE ARM OVERHEAD CARRY

-40 PULL UPS

-20 BURPEE BOX JUMP OVERS 24″/20″