Jul 14- 20th

Sorry the blog was late this week.


1. Warm Up

2x400 M run @75%
*rest exactly 90 seconds in between
+

Work up to a 1 rep max back squat and post the weight
(If you dont have access to weights do 200 Air Squats for time)

+
3 Rounds for time-
10 Burpees
25 Sit Ups

+
Stretch!!!!!


2. Warm Up

500 Jump Rope for time
+

Work up to a 1 rep max bench press and post weight
(If you don't have access to weights do 75 push ups for time)
(try to avoid doing them from the knees- but you can scale and go to knees if needed)

+
8 Rounds
100 M Sprint (every sprint start by laying on your back)
*rest exactly 90 seconds between rounds- The sprint should be a 120% effort!!!