Tuesday July 20, 2021

“Extreme results require extreme competition. Have people around you who push you to get your extreme results.” -Anonymous

0-10 Minutes: 
4 Rounds: 
30 Air Squats
200M Run 

Remaining Time within the 10 Minutes: 
Ground to Overhead with a plate @ 45/25

No Run: 
200M Walk 
100M Jog or Speed Walk
* If you came in on a stretcher and/or can’t walk the 200m please stop and go see a local physical therapist.   

Ankle Rocks into Hamstring Stretch. 
Barbell Yoga (30s Pause) + 3 Back Squats with speed x 30

GYM WOD: Red Sky
Back Squats 

Squat to a target while getting as low as possible. Range of motion is more important than weight. 

3×10 Double DB Front Rack Squat. 

Bulletproof Shoulders: 
Safety Bar Squat if you can’t get the barbell in the back rack. 

Bodyweight Version:
Spend 10 Minutes in the bottom of a squat