07.13.18

COMPARE TO 2/23/18
Warmup
2-3 rounds @ 60% effort – 6 min cap
7 Burpees
5 American Swings
30’ Alternating Spiderman
10 Cal Row or Bike
30 DU’s or 60 Single Unders
5 Hanging Knee Raises
Mobility
Roll Lats out on foam roller – 1 min per side
Smash Pecs with a Lacrosse Ball – 1 min per side
T spine Extension on Foam Roller 1 min
Scap Push-ups (FULL protraction and retraction) – 1 min
Specific Warmup
With a 8 min Running clock
2-3 rounds @ 80% of game pace
10 Cal Row
2-5 T2B
2 DB Hang Power Clean and Jerk per side (use game weight)
rest 2 min and repeat
Use a *SLIGHTLY* faster pace the second set
Metcon
18.1
20 min AMRAP
8 TTB
5 DB hang Power Clean and Jerk Per Side
Cal Row 14/12
Performance and Lifestyle/Open Rx’d: (Ages 16-54) Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Fitness/Open Scaled:< (Ages 16-54) Men perform Hanging Knee Raises, use 35-lb. dumbbell Women perform Hanging Knee Raises, use 20-lb. dumbbell Cashout
Bike an easy 3 miles