Monday 6.8.20

Happy Birthday Ryan!

GROUP PREP

3 min Cardio
Active Samson Video
Front Plank
Walkouts
Side Plank
Reverse Lunges in Place
Hollow Rocks

Barbell Warmup

STRENGTH

Back Squat
10-Rep Max

STIMULUS

• This high rep benchmark will test strength, stamina, and a little conditioning
• Complete somewhere between 4-6 reps as you build up in weight with your warmup sets
• Once the weight is heavy enough, start your working sets of 10, completing a maximum of 3 attempts
• Record your heaviest successful set of 10 as your score

WOD

21-15-9-9-15-21

Deadlift (Rx+ 155/105) (Rx 135/95) (Fitness 115/75)

Burpees

OPTIONAL POST WOD

400m Run for Time

MOBILITY

Wrist Stretches

Hands Against the Wall Shoulder Stretch

Straddle Stretch