Date: Monday, July 8th

Warm-Up & Mobility: coaches choice

Skill: none

Strength: 15 Banded Pull Thrus  EMOM for 3 minutes

Super Set: None 

Conditioning: “My Shot”

 Every 3 Minutes for 30 Minutes

2 Back Squats (From the Rack) *Go by feel 

60 Singles – 30 Double Unders

15 Abmat Sit-ups

Guide: Rest over 1 min.  Record back squat weight

Scale up: None – Don’t even think about GHD SIt-ups.  The Bear for this work out is the back squat.  If you feel the need to go HAM – kill the Bear!

Coaching Notes: take 5-6 minutes to warmup your back squat to a heavy double.  The barbell will start from the rack. So share a barbell with someone similar weight.  Complete the workout conga style, same person starts on back squat everytime and when they are done the next person does their back squats.  Complete movements in order, back squats, jump rope then sit-ups. Have back squat be the focus.

Cash Out: 3xRun 100M + Bike 500M

HPT: 3x 12 weighted lunges + 1 min wall sit