Weekly Warm-up:

5mins roll out/free style movement prep

2 rounds of:

  • 15-30 Jumping Jacks
  • 10-15 Shoulder Pass Throughs
  • 8-12 Overhead Squats
  • 6-12 Push-ups or Ring Dips(slow tempo, not a max set)
  • 6-12 Pull-ups (not a max set)

Movement Prep:

  • Arm Circles

Strength: Pull-up 1RM

Metcon: As Many Rounds as Possible in 10 mins of:

  • 10 Burpees
  • 10 Pull-ups

*Compare to July 2nd

Comment