JUNE 19, 2017

WARM UP

20 PVC Pass Through

20 Air Squats

 

6 min Warm-up AMRAP:

40ft Burpee Broad Jump

40ft Bear Crawl

40ft Inch Worm

40ft Burpee Broad Jump

40ft Backward Bear Crawl

40ft Backward Inch Worm

STRENGTH/SKILL

Back Squat (4 x 15 @ 55%)

METCON

For time:
20 Burpee Box Jump Overs (24/24)
40 KB Sumo-Deadlift-High-Pull (53/35)
15 Burpee Box Jump Overs
30 KB Sumo-Deadlift-High-Pull
10 Burpee Box Jump Overs
20 KB Sumo-Deadlift-High-Pull

ACCESSORY

4 sets of 10 Strict Pull-ups

COOL-DOWN

Shoulder Extension (banded) 1.5 min

Quad Smash 1 min each side

Couch Stretch 1 min each side

Instep Stretch 1 min each side

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