July 15, 2022

Friday, July 15th 2022

Warm-up
A. General
30sec Easy Row or Bike
30sec Air Squats
30sec Moderate Row or Bike
30sec Full squat T-spine rotation
30sec Hard Row or Bike

B. Mobility
Lateral banded hip mobilization + knee drive
2 sets of 10-15 knee drive/leg

C. Specific
3 sets
3-5/leg Single Leg glute bridge + band around the knees (adductions)
5-3-1 Squats @Asecending
Tempo 4.1.X.1

Weightlifting
Back Squat (5 x 1 @90%+)
Rest as needed between reps

TC: 15 min
Score: Weight

Scaling Options
Beginner
5x 3 @ Heavy but controlled

Intermediate
As Written

Perform
N/A

Metcon
Metcon (Time)
10 Rounds for time
7 Burpee CTB
30 Double-unders

TC: 15 min
Score: Time

Scaling Options
Beginner
7 Burpee Jumping Pull Up
30 Single unders

Intermediate
7 Burpee Pull Ups
20 Double Unders

Extra Accessory
Metcon
Bird dog
3 x 10/side
Rest 60 seconds between sets
Hold every rep for 6 seconds