Monday, June 17

Warm-up

Round 1 (for quality)

:45 on/:15 off

Pushup

Lunge

Ring Row

Med Ball Slams

Rest 1 min

Round 2

:45 on/:15 off

Med Ball Thruster

Cossack Squat

Ring Row

Squat Jumps

Strength

3 rounds for quality of:

1 Farmer Carry x 200m (stoplight and back), pick load

Increase distance and/or weight as needed if the load is too light.

Bench Press x 5 (~75% 1RM)

Metcon

3 rounds for time of:

20 Goblet Lunges (53/35)

2 Rope Climbs, 15 ft (6 Rope Lowers)

• Rope climb (basket style)

• Rope climb (wrapping style)

• Rope climb legless

Strength B

3 RFQ

20 Goblet Lunges

Bent Over Rows x 10/each arm

Cool Down

Trap stretch with lacrosse ball

1-2 minutes per side

Straddle Stretch

Hold 1-2 minutes.