MONDAY 7-8-19


3 Rounds

:50 easy :10sec hard Cal Row

100 m Run

5 slow Wall Squats

5/5 DB Windmill

5 Incworm push-up

1 Round of “Strict Cindy”

Into 2 Rounds:

1:00 Thoracic Opener (Barbell or medball)

1:00 Laying Front Rack Stretch

1:00 (:30s each side) Dorsiflexion –





For Time


Squat Cleans

Ring Dips

Pounds – 135/95

Post work

Alternating “On the Minute” x 10 (5 Rounds):

Minute 1 – :30s Dumbbell Close-Grip Floor Press –

Minute 2 – :30s Glute Bridges –

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