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 | Wed, Jul 8Today |  |
 | Happy Birthday: Josh P |
| CARDIOCON 07-08-26 | WARM UP 07-08-26 | METCON 07-08-26 | WEIGHTLIFTING 07-08-26 |
CARDIOCON 07-08-26(Reps, Rx2, Rx3) WARM UP Jog-200 m Straight Leg Kick-20 m Heel Walk-20 m Grapevines-20 m per side Skips-20 m Butt Kickers-20 m ---- Scap Push Up-10 reps Push up w/ Slow Lower-5 reps Swimmers-10 reps Spiderman + Thor Rot-5 reps per side Praying Pose30 reps Downward Dog Shoulder Tap-10 reps ---- Scap Pull-10 reps Strict Pull Up OR Ring Row-5 reps --- 1 Round light DB DT (lighter than working weight) CARDIO 30 Minute AMRAP: 3 Rounds Cindy 5 Pull Ups 10 Push Ups 15 Air Squats ----Run-200 m----* 2 Rounds: DB DT 12 Deadlift 9 Hang Powerlean 6 Shoulder to Ovheread ---Run-200 m---- *Count as 20 reps Rx: 50's/35's Rx2: 35's/25's. Sub Ring Rows, Incline Push Ups Rx3: 25's/20's. Sub Ring Rows, Incline Push Up, 150 m Run MODWOD 1: 20's/15's, Sub Ring Rows, Incline Push Ups, 150 m Run OR 400 m Bike Erg MODWOD 2: 15's/12's, Sub Ring Rows, Incline Push Ups, 100 m Run OR 300 m Bike Erg
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