Monday 7/28
A. EMOM for 12
Odd - Press x 5 @ 65% - 115#
Even - Towel Pull-ups x 6 @ BW
B. Sled Drags - 90#
1 min on, 1 min off x 4
Tuesday 7/29
Warm-up circuit
+
3 rounds of neural charge WU
Plyo bench PUs x 3-5
Broad jumps x 3-5
Ball Slams x 3-5
Vertical Jumps x 3-5
+
A. Perfect Back Squat @ 30X1 - 65% x 3 EMOM for 10 min - 280#
B. EMOM for 12 min
Odd - 5 Bar Dips
Even - 5 Pendelay Rows - 135#
C. Farmer's Carry - 55#/hand to end of soccer field and back x 2; rest 3 min
Wednesday 7/30
2 hour Z1 Hike at Ha Ha Tonka
Friday 8/1
A. EMOM for 10 min
Odd - FS @ 30X1 - @ 65% x 3 - 225#
Even - Strict Pull-ups x 8
B. emom – 6 min - Snatch TnG x 3 @ 55% (115)
C. emom – 6 min - PC+PP TnG x 3 @ 55% of 1rm perfect form (135-135-145-145-155-165)
D. Front Rack Carry AFAP in 1 min, rest 1 min x 4
E. RKC Planks - 20 sec holds x 3; rest 1 min b/t
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