Date: Friday, July 5

Warm-Up & Mobility: coaches choice

Skill: none

Strength: 6×2 Banded Sumo Deadlift at 55% of previous weeks heaviest single.

Super Set: 8 russian twist w/ plate 

Conditioning: “Get Down On It”

E3MOM for 15 min (5 rounds) Start at 1, 2, or 3  

  1. 20 Hops to Plate 45/25
  2. 20 Plyo Push-Ups (2 plates)
  3. 20 Hollow Rocks

Active Rest 10 Bird Dogs

Guide: rest for about 1:30 

Scale Up: None 

Coaching Notes: conditioning; remain on the balls of your feet during the plate hops. Practice on quick jumps with minimal resets. Quick transitions from station to station. Work as fast as you can while maintaining good form.

Cash Out: 3x

3 high box jumps + 10 strict hanging knee raise  + Bike 1k 

HPT: None