Monday 07-10-17 S

Sunday, July 9, 2017

Warm Up:

Foam Roll- lower extremities & lats 

+

Warm Up/Mobility: 

10 Wall Balls 14/8 or lighter  

10 Wall Wrist Walks (slow) 

10 Wall Balls 

10 Spiderman Walks (slow)  

10 Wall Balls 

10 Ring Rows + 10 Hang & Shrugs + 10 Kipping Swings 

+

Skill Work: 

Top Down Squat Cleans     

- High, Mid, Hang Positions 

+

Workout: 

For Time Complete:
800 M Run 
60 Pull Ups 
40 Burpees 
20 Squat Cleans 135/95 
800 M Run  

 

**Feel free to scale this workout up or down as needed 

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