7.22.2021

Warm-up
50 ft
soldier kick, side lunge, bear crawl, burpee broad jump

Strength
OHS – pause squats 3×3 with 6 second pause – build to heavy set

Accessory Work
3×6 each leg
bulgarian split squat
single leg RDL
Single leg bridge
Metcon (AMRAP – Reps)
3 min amrap
30/24 cal bike
max double unders
2 min rest
*Score is Double Unders
Metcon (AMRAP – Reps)
3 min amrap
30/24 cal row
max Double Unders
2 min rest
*Score Double Unders
Metcon (AMRAP – Reps)
3 min amrap
400 m Run
Max Double Unders
*Score Double Unders