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Friday 07.26.2019

POSTED ON July 25, 2019

Friday | 07.26.2019

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Warm Up:
50ft duck walk
10 calf raises
10 cossack squats
10 behind neck thruster
x3
 
Strength: 20min
A. Back Squat 4 sets of 5 at 70% of 1RM
 
Metcon: “Bill”
 
RX (Level 1)
5 rounds for time
9 thrusters 95/65
9 toes 2 bar
Intermediate (Level 2)
5 rounds for time
9 thrusters 75/55
9 toes 2 bar
 
Beginner (Level 3)
5 rounds for time
9 thrusters 65/45
12 hanging knee raises
 
Cool Down: 3 rounds for quality
1min Dragon L/R
1min puppy dog + shoulder roll

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