Tuesday, June 25

"Freedom is not a state; it is an act. It is not some enchanted garden perched high on a distant plateau where we can finally sit down and rest. Freedom is the continuous action we all must take, and each generation must do its part to create an even more fair, more just society.”

Rep. John Lewis

Warm-up

3 minutes of easy biking, rowing, or jogging

–then–

3 rounds, not for time, of:

5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)

5 Band Pull-aparts

5 Scap Pull-ups

5 Kip Swings

5 Ring Rows

10 seconds of Handstand Hold against the wall OR Pike Hold OR Plank Hold

6-8 Knee push-ups

10 V-ups OR Hollow Rocks

Strength

For quality:

L-Sit Hold, 2 mins

Athlete Instructions:

Accumulate 1-2 minutes. This can be done over 3-4 sets while supersetting with close grip bench.

Watch the video for variations and scaling options.

Bench Press (close grip) 4 x 8-12

Metcon 

Every 2 minutes, complete:

7 Bike Cal

7 Burpees

For 12 rounds (24:00)

Athlete Instructions:

Push yourself on each effort and aim to complete each round in 1:00 or less, allowing you to have at least 1:00 of rest.

If it takes more than 1:00 to complete your rounds, reduce bike cals or burpees to allow for 1:00 or more rest. Go as long as you can at 7 and 7!

Strength B

Turkish Get-up 14-14-14

Use the heaviest weight you can for each set.

5-7 reps/arm

Cool Down

Cobra Stretch - abs

1-2 minutes

Wall Shoulder Stretch

Hold 1-2 minutes.