200m Jog
20 Waiter Bows
Cobra Pose
Downward Dog
10 Hollow Rocks
10 Supermans

With an empty Barbell….

10 Romanian Deadlifts
10 Deadlifts

Review the positions and proceed to build to the working weight for your sets.

Strength and Skill

Every 2 minutes, for 16 minutes (8 sets):

Deadlift x 3 reps @ 77.5% of 1-RM

FITNESS 200730

25-20-15-10-5 Cal on Bike
50-40-30-20-10 Abmat Situps


50-40-30-20-10 reps for time of:
• Double-Unders
• Sit-ups

At Home Warm-up

When the clock starts, perform…

Four rounds, not for time, of:
30 Second Squat Hold
10 Standing Ground to Sky Touches
10 Cossack Squats
5 Inch Worms

immediately followed by…

Four rounds, not for time, of:
10 High Knees
10 Squat Tuck Jumps
10 Alternating Object Taps in Front Leaning Rest

Jumping Jacks interrupter

When the running clock reaches 20:00, perform the following…

For time:
70 Air Squats
50 Mountain Climbers
50 Goblet Squats
30 Mountain Climbers
30 Squat Jumps
10 Mountain Climbers

*Every 2 minutes, including 0:00 athletes must perform 15 jumping jacks.

Time Cap = 15 Minutes


LAX to Feet
Cobra Pose to open Abs
Roll Posterior

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