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Tuesday 07.20.2021

POSTED ON July 19, 2021

Tuesday | 07.20.2021

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Warm Up:

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30-sec machine of choice
5 DB Deadlifts (lightweight – build across)
5 DB Hang Clean (lightweight – build across)
5 DB Shoulder to Overhead (lightweight – build across)
10 Sit Ups (focus on leg extension)
5 Deadbugs (each side)

**2. Workout Prep**
2 sets
4 Dumbbell Cleans (add weight to each set)
5 GHD’s (1st set: Parallel, 2nd set: full)

Workout:  Pedal to the Metal

* Target time: 8-10 minutes
* Time cap: 14 minutes

For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (50s/35s)
GHD’s

* Scaling option 1 (Masters 45+)
For Time:
21-18-15-12-9-6
Double Dumbbell Power Cleans (35s/25s)
GHD’s (6in riser)

* Scaling Option 2 (Beginner)
For Time:
21-18-15-12-9-6
Hang Double Dumbbell Cleans (light)
Abmat SIt Ups

* Limited Equipment Option
For Time:
21-18-15-12-9-6
Burpee Pull Ups
V-Ups

* Large Class Option
Teams of 2
5 rounds (each)
Partner 1: 15 Hang Dumbbell Cleans (50s/35s)
Partner 2: 15 GHD’s
-Switch when both complete reps-

Accessory:

1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side

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