Jul 30
3x
Row 250m
25x Double Unders
15x Squats
15x Sit Ups
4x
10x Ball Slams (30/20#)
200m Run
30x Sit Ups
40x Mt Climbers
Ball in upper back (around your scapula)
Chest stretch on rig
Pigeon stretch
Jul 29
2x
1 Length Inchworm
10x Shoulder Corkscrews
20x Sit Ups
10x Squats
AMRAP in 12 Minutes of:
3x Burpees
6x Kettlebell Swings (55/35#)
9x Wall Balls
Roll out IT band
Split stretch
Wide leg forward fold
Side stretch
Jul 28
3x
200m Run
15x Back Extensions
15x Kettlebell Swings
15x Double Unders
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Band stretches for shoulders.
Mash calves on bar
Shin stretch (point toes and fold forward-or- sit on feet and lift knee)
Ball in hip.
Jul 26
3x
25x Double Unders
20x Hollow Rocks
15x Ball Slams
In Teams of 2:
One Person Incline Row 1000m
One Person Run 800m, Then AMRAP Double Unders Until the Rower is Done.
Then Do it Again With Decline Row.
Roll Out Everything