Strength/Skill:
Every 1:30 for 5 rounds – 6 Back Squats @50% with Squat Therapy Bands
Metcon:
10 min AMRAP
100m Run
5 Chest to Bar Pullups
10 Box Jump Overs 24/20”
Accessory Work:
7 min EMOM
10 Toes to Bar
2 Sandbag cleans 150/100
Mobility:
PVC Lat stretch (10 sec. Hold x10)
Flat bench lat stretch w/weight (hold 6-9 sec. x10)
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Pauly VanderKelen
HBBS up to 385#, then 4x3 @ 345#
1 minute walk-out with 455# / 5x10 Ab Roll-Outs kneeling on (2) 55# plates & AbMat / 3x10 Oblique Twist with 50,60,&70# / Arm Curl up to 135#, then 5x5 @ 95# / 4x10 Tricep Pull-down @ 60,60,50,50# / Mr. Golf Driving Range!
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