Tuesday 07-31-19 S

Monday, July 29, 2019

Warm Up:
Early Birds Foam Roll Hamstrings & Piriformis 

500/400m Row 
Then....
3 Rounds of: 
50m Run (storage unit & back) 
25' Frankenstein Walk (1/2 gym length)  
25' Bear Crawl/Inchworms/Broad Jumps (mix up) 
Then....
3 Rounds of: 
100' Farmers Carry (gym length twice)  
10/7 Push Ups 
+
Workout #1: 
15 Min EMOM of: 

Min 1: 5 Bench Press @ 60-70% of last weeks single  
Min 2: 10-15 Game Style Box Jumps @ any height 
Min 3: 10-15 Perfect KB Swings @ any weight  
- perform this emom as if it were a strength & skill session 
+
5 Min Transition Rest...
+
Workout #2: 
10 Min "AMRAP" of:   

7 Rounds of:   
10/7 Push Ups 
10/7 Calorie Row (adv. 25 Double Unders)    
- Remaining time amrap burpees to target as your score 
 

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