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THURSDAY 20210701

Warm-up

Line Drills:
Butt Kicks
High Knees
Ostrich Walks
Crab Walk
Walking Lunge w/Twist
Side Shuffle (down/back)
Heel Walk
Toe Walk

2 Rounds:
5 Scap Pull-ups
5 Plank Walk-outs to Push-up


Strength and Skill

Every 1:30 for 9:00 (6 sets):
Barbell Bent Over Row x 6 Reps*

* Five working sets of 6 for today.


Bent Over Row 5×6

Bent Over Row for load:
#1: 6 reps
#2: 6 reps
#3: 6 reps
#4: 6 reps
#5: 6 reps

Scoring: Load


FITNESS 20210701

Every minute on the minute for 18 minutes (6 sets of each for max reps):
Min 1- :40 Calorie Row
Min 2 – :40 Single Unders or Plate Toe Taps
Min 3 – :40 KB/DB Goblet Lunges (40-50, 25-35#)

Scoring: 6 sets of reps (totaling reps for each round through).

Scoring: Reps


PERFORMANCE 20210701

Every minute on the minute for 18 minutes (6 sets of each):
Min 1- :40 Calorie Bike
Min 2 – :40 Double-Unders
Min 3 – :40 Double Kettlebell Farmer Carry Lunges (53/35#)

Scoring: 6 sets of reps (totaling reps for each round through).

Scoring: Reps

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