Tuesday July 7th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
Video
https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo
General Warmup:
400m Run in to 2 Rounds :
10 Inchworms, 10 Bird Dog, 10 Squats, 10 light DB Strict Press
then one set of floor press with light weight
Mobility:
Scorpion Stretch – 1 minute each side
Foam Roll Low Back – 1 minute
Rollout Pecs – 1 minute each side
Squat Hold – 1 minute
Part 1:
7 x 10 DB Floor Press, Moderate Weight. Rest 90 seconds between
Specific Warmup:
2 rounds of 2 burpees, 3 V-Ups, 4 DB Squat Cleans
Part 2:
3 RFT
7 Burpees
20 V-UPS
20 DB SQUAT CLEANS
RX 40/30, L2 35/25, L1 30/20
Scale:
Vups=> Single Leg V-Ups
Notes:
Part use a moderate weight, good volume. Part 2 Push through the Burpees and V-Ups then a quick pace through the DB Squat Cleans.
Cooldown:
Roll Quads and upper back