Friday, June 28

“I wonder what it would be like to live in a world where it was always June.” - L. M. Montgomery

Warm-up

2-4 minutes of easy biking, jogging or rowing

–then–

3 rounds, not for time, of (NTE 10:00):

30 single-unders OR jumping jacks

8 Box step-ups, you choose the height

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 Pull-ups, Ring Rows, or low-ring muscle-ups

8 Push-presses (with a light/empty bar OR with a pair of light dumbbells)

Strength

3 RFQ

Dumbbell Hammer Curl x10

Z Press x12 (You can use a barbell, two dumbbells, or two kettlebells)

Metcon 

5 rounds for quality of:

30 Sit-Ups

12 L/12 R Single Arm Dumbbell Hang Clean, pick load

20 Pull-ups (Bent Over Rows/Ring Rows)

6 High Box Jumps, pick height

Athlete Instructions

Pull-up- any style.

Movement Demos

• Chest-to-bar Pull-up, strict

• Kipping Chest-to-bar Pull-ups

• Strict Chin-ups

• Strict pull-ups

• Pull-ups, butterfly

• Pull-ups, C-kip

• Jumping pull-up

Strength B

Same as metcon

Cool Down

Pec stretch, laying on side.

1-2 minutes per side.

Straddle Stretch

1-2 minutes per side.