July 3, 2022

Sunday, July 3rd 2022

Warm-up
A. General
2mins Easy Row, Bike, or Run

B. Mobility
PNF lat stretch on box
5 repetitions
– 5 seconds pushing against the box with your elbows
– 5 seconds stretch moving your chest toward the floor

C. Activation
2 sets
5/5 Single leg broad jump
5 Scapular car rotations/Direction
5 upside down kb press
5 Cal Row

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Cal Machine
10 Slam Balls 50/30 lbs

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 DB Clean 1×50/35 lbs
10 burpees to target

Rest 2 minutes

Metcon (AMRAP – Rounds and Reps)
AMRAP 10 minutes
10 Goblet Squats 1×50/35 lbs
10 DB shoulder to OH 1×50/35 lbs (5/5)

KG: 22.5/15 KG
TC: 34 min
Score: Total Rounds and Reps

Scaling Options
Beginner
10 Cal Machine
10 slam balls @ Moderate
10 DB Cleans @ moderate
6 burpees
10 Goblet Squats @ Moderate
10 DB shoulder to OH @ Moderate (5/5)

Intermediate
10 Cal Machine
10 slam balls @ 30/20 lbs
10 DB Cleans @ 35/25 lbs
10 burpees to target
10 Goblet Squats @ 35/25 lbs
10 DB shoulder to OH @ 35/25 lbs (5/5)

Extra Accessory
Metcon
Fish game on the rower

Each game lasts 4 minutes (you need PM4 or PM5 for this game)