Friday, July 13, 2018

Friday, July 13, 2018

WITH A CONTINUOUSLY RUNNING CLOCK BEGINNING AT THE TOP OF EACH HOUR:

@ 0:00 - (A) Warm Up

Rotating On The Minute x 8:00 (2 rounds)

1) :40 Light Bike

2) :40 Double Unders

3) :40 Alternating Samson Stretches

4) :40 Wall Squats

Into…

@ 10:00 - Group Barbell Warm Up

@ 15:00 - (B) Squat Clean Cycling

EMOM X 5:00 - 5 reps, touch and go @ 55% of 1RM clean

@ 27:00 - (C) Conditioning

“The Scrambler”

Front Squat + Double Under

Alternating On The Minute

Min 1 - “X” Double Unders

Min 2 - Front Squats

*Rounds 1 & 2 - 5 Front Squats @ 70%

Rounds 3 & 4 - 4 Front Squats @ 75%

Rounds 5 & 6 - 3 Front Squats @ 80%

@ 45:00 - (D) Midline

3 Sets:

:30 Plank

:30 Side Plank

:30 Side Plank

:30 Hollow Hold

*Rest 1:00 between Sets


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