19
Jul
Monday July 20th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
General Warm-up:
100m Run, 20 Sec Plank x 3.
Mobility:
Foam Roll Lats – 1 minute per side, Lax Ball Shoulders – 1 minute per side.
Warm-up:
3 Rounds of 20 Sec HS Hold or Plank, 10 Scap Pushups, 10 Band Bent Over Rows.
Part 1:
EMOM 12 – 3-5 Strict Pullups/ 6-8 Ring Rows and HSPU/Hold/Kick Ups/Box Hold
Part 2:
AMRAP 12 – 5 Pullups, 10 KBS, 200m Run.
RX 53/35, L2 44/26, L1 35/18
Scale:
Pullups => Ring Rows, KBS => RKBS
Notes:
Part 1 alternating. Part 2 should move quickly with shorter reps and short run.
Cooldown:
100-200m Walk