Fri Jul 24 - Summer League Week 3

Train
5 Rounds For Time (30 Min Cap):
24/18 Calorie Row
20 Thrusters @ 95/65
16 Bar-facing Burpees

Move
25 Min AMRAP:
12/9 Calorie Row
10 Dumbbell Thrusters
8 Burpees Over Dumbbell

Summer League Event 3: “Reboot”
10 Min Max Calorie Row
- start with and every 2 min, do 10 burpees
Rest 2 Min
10 Min Max Calorie Ski
- start with and every 2 min, do 10 burpees

Warm-up
3 Min Cardio of Choice
2 Sets:
8 PVC Pass-throughs
5 Slow Overhead Squats
8 Cossack Squats
8/8 Banded Pallof Press

Strength
2 x 3 Overhead/Front Squats
(use as a warm-up)

2 x 4 Back Squats @ 60%

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Stimulus
Strength: feel free to use an empty bar for the overhead squats or sub with front squats today. Focus is on an upright torso and core and shoulder stability, using them as a warm-up for back squats, which are light as we wrap up deload week

Train/Move: A longer conditioning piece, break up the thrusters as often as you need to and go slow on burpees and rowing to maintain thrusters