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MONDAY 20210628

Warm-up

Line Drills:
High Knees
Butt Kicks
Zombie Walks
Samson Lunges
Spiderman Lunges
Walking Hip Stretch
Heel Walks
Toe Walks

10 Banded Passthru
10 Banded Pull-aparts (Crossbody/diagonal)
10 Banded High Pulls
10 Scorpions

2 Rounds:
5 Hand Release Push-ups
5 Air Squats w/Pause



Bench Press 5×3

Bench Press for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps

Scoring: Load


FITNESS 20210628

3 Rounds for Time with a 15 Minute Cap:
400M Run
20 Goblet Squats (44-53/26-35#)
20 Lateral Jumps Over KB/DB

Stimulus: the goblet squat should be a moderate weight for today (something you’re fairly comfortable performing 10-15 reps unbroken with).

Scoring: Time


PERFORMANCE 20210628

3 Rounds for Time with a 15 Minute Cap:
400M Run
15 Front Squats (115/80#)
15 Box Jumps (24/20″)

Stimulus: the front squat should be a moderate weight for today (something you’re fairly comfortable performing 10-15 reps unbroken with).

Scoring: Time


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