6.30.2021

Warm-up
length of gym samson stretch, bear crawl back
length of gym burpee broadjump Side lunge back
10 red band pass thrus, 10 single arm red band shoulder press
30 seconds each leg couch stretch
Front Squat (5@65%, 5@75%, max @ 85%)
Metcon (Time)
0-8 minutes
5 RFT
4 clusters (squat clean thruster)
6 bar facing burpees 95/65 + 135/95
Metcon (Time)
min 8-16
For time
400 m run
30 Push ups
30 Air Squats
10 C&J – same bar

Bonus Abs
120 Heel taps