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Recess - 07/11/21

W-U:

3 rds
1 forward roll
4 paralette hops
10 squats
10 sit-ups

rest 2 min

Hip stretches

RWU:

3 rds
10 pvc front squats
10 pvc thrusters
10 pvc push press
100m ski erg

Then

Banded shoulder stretches :30 each

Skill: Metcon (No Measure)

4 rds NFT

Single Leg Squat x 10 - 12 each leg
To bench or ball

ss/w

1:00 assault runner

Rlift: Metcon (No Measure)

In 5 sets
Deadlift
10/10/5/3/1

Ss/ w

1:00 assault runner

WOD: Metcon (No Measure)

Amrap 8
100m air runner
:30 Plank
:30 Wall Sit
:30 hollow hold
5 Burpees

RWOD: Metcon (No Measure)

Emom 12
Min 1 - 5 back squats 35/45lbs
Min 2 - 5 pull-ups
Min 3 - 5 front squts 35/45lbs
Min 4 - 5 toes to bar

Game: Metcon (No Measure)

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