Monday

July 23, 2017 Kendra

Warm Up:
Bike 20 Cal or Row 500m
2 Rounds
5 Inch Worm
10 Groiners
10 Iron Cross
10 Scorpians
10 Cat/Cow
10 OHS
:30 Squat Hold

3x Foam Roll Mid Thoracic
Foam Roll IT Bands & Glutes

Strength:
Back Squat
5x @ 75%
3x @ 85%
1+x @ 95%

Accessories:
Turkish Get Ups
3 Each Arm Increasing to Max Weight

Metcon:
The Lovely Diane

15 Burpee Buy In (Happy Burpee Day Jessie)

21-15-9
Deadlifts
HSPU

15 Burpee Buy Out
**Include a 200m Sprint between rounds