Monday 7.6.20
Warm-up Prep (10-15 Minutes)
2 Rounds
1 Min Bike
10 Box step ups
50 Single Unders
5 Inchworms
Strength/Skill - Deadlift
EMOM 2 x 6
8 Reps @ 65% of 1 RM
WOD (Workout of the Day)
"Firecracker"
AMRAP 20
21 Kettlebell Swings 53/35
15 Box Jumps 24/20
9 Hang Power Cleans 95/65
Incorporated Energy Systems in WOD: Phosphagen, Glycolytic
Stimulus:
- Our goal for this workout is to target 8-12 Rounds
- Pace yourself, this is a long one, no particular movement is taxing, find your groove and stay consistent.
- Score is rounds plus reps
*Scale accordingly if any exercise cannot be performed RX