230710 - MON JUL 10
- mike78511
- Jul 9, 2023
- 1 min read
Warm up: Standard warm up
Buy in:
4-5 min.
200-meter run
20 arm circles (10 forward/10 backward)
20 jumping jacks
10 star jumps
A) STRENGTH EMOM
Every min. on the minute for 8 min. (8 rounds):
5-10 horizontal railing pull ups (sub: scapular push ups)
5-10 push ups
B) CONDITIONING
AMRAP in 12:00
Hill sprint or 200-meter run
10 box jumps
10 bench dips
C) ACCESSORY: ABS
3x
1:00 hollow hold
1:00 Reverse crunch w/hip raise
Cash out: 400-800m run, as time allows