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TUESDAY 20210713

Warm-up

10 PVC Passthru
10 PVC Good Mornings
10 Matrix Turns
10 Leg Swigs Front/Back Side/Side
10 Scorpions
10 Downward/Upward Dogs
10 Cat Cows
10 Glute Bridges
Standing Forward Fold Stretch

2 Rounds:
5 Scap Pull-ups
5 Kipping Knee Raises
5 Hand Release Push-ups


Strength and Skill

Every 2:00 for 12:00 (6 sets):
Bench Press x 2 Reps w/:01 Pause on chest*

* Start moderate and build to a heavy set of two for today.



FITNESS 20210713

5 Rounds for Time with a 14 Minute Cap:
20 Lateral Jumps Over Dumbbell
10 Single Arm Dumbbell Push Presses (35-50, 15-35#) [10/arm]
10 Leg Raises or Hanging Knee Raises

Scoring: Time


PERFORMANCE 20210713

5 Rounds for Time with a 14 Minute Cap:
40 Double-Unders
10 Push Presses (135/95 lbs)
10 Toes to Bar

Scoring: Time

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