Monday June 29th

Live Feed Link (All classes)

https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

Video from Live Feed

https://us02web.zoom.us/rec/share/6dZ8HrTy81tJbKvx5nrzaq8fOsPlT6a8gSNN86ZZmBuvbWSi1L5tisY-JIcfO_cf?startTime=1591012140000

General Warm-up:

Tabata – Plank and Hollow Hold, Alternate. 

Mobility:

Banded Lat Stretch on rack – 1 minute each arm, Pigeon Stretch on Box – 1 minute each leg, Hamstring Stretch on Box – 1 minute each leg.

Part 1:

Movement Prep – EMOM 10 – :30 on/ :30 off of each movement with empty barbell x 2

WOD:

“Fight Gone Bad”

3 Rounds of 1 minute of each.

Wall Balls, SDHP, Box Jumps, Push Press, Cal Row, Rest.

RX 75/55, 20/20, L2 65/45, 18/18, L1 55/35, 12/12

Scale:

SDHP => KB SDHP, Box Jumps => Step Ups

Notes:

There is very little rest, keep steady and don’t redline on 1st exercise. You are trying to get close to the same reps on all 3 rounds.