July 14th

Warm up: 12 mins

Phase 1 – Floor Work: Hip, Hamstring, and Glute Emphasis – 2 Rounds

  • Iron Cross * 15 each leg
  • Scorpions * 15 each leg
  • fire hydrants fwd * 15 each leg
  • fire hydrants rvs * 15 each leg
  • Glute Bridge * 15

Phase 2 Core work: Stabilization and activation – 2 rounds

  • push up position/elbow to Knee (right knee to right elbow) * 15 each leg
  • push up position/ cross over knee drive (right knee to left elbow) * 15 each leg
  • on back/ Alt leg raise * 15 each leg
  • Sky Touches * 25

-2 min Rest-

EMOM 12 mins

Min 1: Pull-ups 12

Min 2: V-ups 20

Min 3: Renegade Row * 6 each (R-row,L-row)

-2min Rest-

Workout

5 Rounds

Bent over Row Double KB * 10 reps

100m Run

*immediately

4 rounds

DB floor seated shoulder press * 15 reps

Bear Crawl

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