Monday, 7/20/20:
A. Back Rack Forward Lunges x 16 reps (8/side)
rest 2m x 3 sets
B. 4 Sets
12 Back Squats @ 95/65
30 Double Unders
12 Jumping Lunges

Tuesday, 7/21/20:
“Red Zone”
21-15-9-15-21
Hang Power Snatch (75/55)
Thrusters (75/55)

Wednesday, 7/22/20:
AMRAP 7
2-4-6-8-10-12 etc…
Alternating Gorilla Row
*5 Push Ups after each set*
-rest 2 minutes-
AMRAP 7
2-4-6-8-10-12 etc…
Russian Kettlebell Swings
*5 Sit Ups after each set*
-rest 2 minutes-
AMRAP 7
2-4-6-8-10-12 etc…
V-Ups
*5 Burpees after each set*

Thursday, 7/23/20:
A1. HSPU Negative x 3 reps @ 4111
rest :30s
A2. Side Plank Rotations x 8-10/side
rest :60s x 3 sets
B. 12 minute clock:
:30s Bent Knee Hollow Hold
10 Climbing Planks
:30s Dual KB Rack Hold or Barbell Front Rack Hold (At Home: goblet hold x 30 sec)
10 Climbing Planks

Friday, 7/24/20:
A. AMRAP 5
ME Strict Pull Ups
B. EMOM 12
1 – :40s Alt DB Snatch
2 – :40s Reverse Burpees

Saturday, 7/25/20:
5 Sets:
10 Hang Squats Cleans
15 Box Jump Step Down
25 Air Squats

**Please note: workouts subject to change without notice.**