July 27, 2018
180727
Warm-up
2 Rounds:
200m Run
5 Scap Retractions
7 Russian Baby Makers
12 PVC OHS
:30/leg Samson Stretch
200m Run
5 Scap Retractions
7 Russian Baby Makers
12 PVC OHS
:30/leg Samson Stretch
Strength
Overhead Squat (Weight)
Every 2 Minutes:
Set 1 – 75%
Set 2 – 80%
Set 3 – 85%
Set 4 – 87-90%
Set 5 – 90%
Set 6- 90%+
Set 1 – 75%
Set 2 – 80%
Set 3 – 85%
Set 4 – 87-90%
Set 5 – 90%
Set 6- 90%+
Metcon
Metcon (Time)
5 RFT:
10 Overhead Squats 135/95
10 Box Jump Overs 24/20"
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