Monday July 13th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
Video
https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo
General Warm-up:
400m Run
Mobility:
Foam Roll Lats – 1 minute each side, Banded Hamstring Stretch – 1 minute each side.
Warm-up:
3 Rounds of 10 Scap Push-ups, 10 Banded Rows, 20 sec Hollow Hold, 100m Run.
Part 1:
EMOM 10 – 2 to 4 Strict/Weighted/Banded Pullups or 7-10 Ring Rows (No more than 6 on rig at one time)
Part 2:
“T2B Nicole” AMRAP 20 of 400m Run & Max T2B
Scale:
T2B => V-Ups or Reverse Crunches w/ Heavy KB/DB
Notes:
On Pull ups pick a weight and number you can maintain for 10 rounds. Maximize your early rounds of T2B, Push on the runs to get more time on the bar/floor.