Monday, July 31
Warm-up
5:00 AMRAP:
10 Jumping jacks
10 Perfect squats
10 Lunge Twist
10-sec plank
4x25 run
Strength
3-3-3-3-3
Back Squat
WOD
Tier 1:
21-15-9
Hand-raise Push ups
Sit ups
Overhead Squats (95/65)
Tier 2:
21-15-9
Push ups (if needed, raise chest then hips)
Sit ups
Overhead squats (scaled weight) OR front squats
Tier 3:
21-15-9
Elevated push ups (on chair/bench/table)
Sit ups
PVC overhead squats (or 15# training bar) OR front squats OR air squats
