Saturday 7.31.21

Complete At A 1:1 Ratio With A Partner:

4 Lap Relay Run

100 Kettlebell Swings

80 Shoot Throughs

60 Weighted Box Jumps

1200 Meter Row

100 Push Ups

80 Weighted Lunges

60 Get Ups

Friday 7.30.21

No Coached PM Classes

Deadlift

Set 1 – 10 reps

Set 2 – 10 reps

Set 3 – 6 reps

Set 4 – 6 reps

Set 5 – 4 reps

Set 6 – 2 reps

3 Rounds:

3 Lap Run

40 Cossack Squats (KB Goblet Hold)

20 Pull-Ups

Thursday 7.29.21

10:00 Stretching, Rolling & Smashing

Every 2 minutes, for 18 minutes:

Station 1 – 15 Pausing Ring Rows

Station 2 – :45 Nose To Wall Hold Or 50' Handstand Walk

Station 3 – :45 L-Sit or Hollow Hold

5 Rounds:

:30 Rowing

Rest 30 seconds

:30 Double-Unders or Jumping Lunges

Rest 30 seconds

:30 Assault Bike

Rest 30 seconds