Warm-up
200M Jog/Bike/Row
10 Banded Passthru
10 Banded Pulll-aparts (crossbody/diagonal)
10 Banded High Pulls
10 Banded Face Pulls
10 Cat Camel Stretches
10 Downward/Upward Dog Transitions
20 Plank Shoulder Taps
Samson Stretch
Banded Shoulder Distraction Stretch
2 Rounds w/Moderate DB:
5 Strict Press/arm
5 Goblet Squats
Strength and Skill
Every 2:00 for 10:00 (5 sets):
Split Jerk for load (from rack):
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 75%
Split Jerk 3-3-2-2-2
Split Jerk for load:
#1: 3 reps @ 70%
#2: 3 reps @ 70%
#3: 2 reps @ 75%
#4: 2 reps @ 75%
#5: 2 reps @ 75%
Scoring: Load
FITNESS 20210721
For Time with a 15 Minute Cap:
40/30 Calorie Bike
into…
5 Rounds:
10 SA DB Push Press (30-40, 20-30#) [5/arm]
15 Abmat Sit-ups
into…
40/30 Calorie Bike
Scoring: Time
PERFORMANCE 20210721
For Time with a 15 Minute Cap:
60/45 Calorie Row
into…
5 Rounds:
10 Toes-to-Bar
10 Push Press (95/65#)
into..
60/45 Calorie Row
Scoring: Time
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