Tuesday, July 23

“We all have two lives. The second one starts when we realize we only have one.”

Confucius

Warm-up

2 minutes of easy jogging, biking or rowing

-then-

2 sets, not for time, of:

30 seconds of single-unders or double-unders

8 box step-ups and step-downs (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

(NTE 10:00)

Strength/Skill

Dumbbell Hammer Curl 3x12

Dumbbell Raises Complex

12 Dumbbell Lateral Raises, pick load

12 Dumbbell Front Raises, pick load

12 Dumbbell Bent Over Raises, pick load

Athlete Instructions

3 sets of 8-12 reps.

Metcon 

Part 1:

Complete as many rounds as possible in 3 mins of:

10 Box Jumps, pick height

10 Pull-ups

Athlete Instructions

Pull-ups- any style.

Rest 3 mins before Part 2

Part 2:

Complete as many rounds as possible in 3 mins of:

5 Box Jumps, pick height

5 Pull-ups

Strength B (can be done instead of metcon)

3 RFQ

8-12 Bent Over Rows @ 3011

5 Max Effort Broad Jumps

Accessory (Optional. Can be done in addition to above.)

For quality:

200 Double-Unders

Athlete Instructions

In as few sets as possible.

Or

5 min Double Under Practice

Cool Down

Calves & Foam Rolling

Pec stretch, laying on side.

1-2 minutes per side.