Thursday, June 27

“Ah, summer – that long anticipated stretch of lazy, lingering days, free of responsibility and rife with possibility. It’s a time to hunt for insects, master handstands, practice swimming strokes, conquer trees, explore nooks and crannies, and make new friends.” – Darrell Hammond

Warm-up

3 Sets

Single Arm Bottoms Up KB Carry x 10m/arm

Scapular Push Ups x 10

Passive Ring Hang x 30sec

Band Pull Aparts x 15 reps

Strength

3 RFQ

A1) Wide Grip Bench Press: 31X0; 10-12reps;

A2) Pendlay Row: 30X1; 10-12reps; 

B1) Strict Bar Dips: 2020; 10-12reps; 

B2) Supinated Grip Body Row: 30X0; 12-14reps;

Metcon 

AMRAP 15min:

20sec HS Hold (:30-:40 OH Hold)

15m Quadruped Crawl Forwards

15m Quadruped Crawl Backwards

10 Dual KB Clean and Push Press 44/26lbs

5 Strict Pull Ups

Strength B

Same movements and order as metcon, but no emphasis on speed and score. Work for 15:00.

Cool Down

Banded shoulder work