Friday July 17, 2020

“Professionals show up.”

Primer: 30s each – 3 Rounds
Easy – Moderate – Hard Bike
Push Up to Down Dog
Hang Squat Clean 
Press and reach

“Floor It” – On The 5 Minute x 5 Rounds 
100 Ft HS Walk 
5 Squat Clean Thrusters @ 185/135
15/12 Cal Bike 

No HS Walk:
60 second Double KB Overhead Hold @ 53/35
5 Squat Clean Thrusters @ 185/135
15/12 Cal Bike 

Bodyweight:
100 Ft HS Walk or 150 Ft Bear Crawl 
10 Strict HSPU
200M Run

Dumbbells: 
100 Ft HS Walk or 150 Ft Bear Crawl 
5 Double Dumbbell Squat Clean Thrusters @ 50/35
15/12 Cal Machine or 200M Run

Bulletproof Shoulders:
150 Ft Bear Crawl
10 Goblet Squats
15/12 Cal Row