Friday July 16th

Warm-Up
20-16-10
Knee to Elbow Mountain Climber
Banded Dislocates
Sumo Squat Lunges (side to side stay low in squat for all reps and shift side to side)
HS Hold/Plate hold
Strength
4 Rounds:
8 (each leg) Tempo Goblet Bulgarian Split Squat
10 (each leg) Lateral Goblet Step-down
12 Deadbugs (eachside)
Rest 1-2 mins between rounds
*25-30 mins
WOD
12 min EMOM:
Min 1: 150m Row Sprint
Min 2: 12 Single arm DB Hang Power Clean and Jerk (50/35) (6L/6R)
Min 3: 12 Box Jumps (24/20)
Min 4: 30 second Hollow Hold
*start people on different movements
* if people are taking longer than :35 on the row cut the meters back so the next
member can get on the rower

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