Warm Up: 400m or 10/7 Cal Bike
5 Min AMRAP or 2 sets:
20 PVC Pass Thru
10/10 Chainsaw (light)
Lateral Band Walk
:30 Farmers Carry
Performance:
5X3
Weighted Strict Pull Ups
*scale to a tough 3 set (strict or banded)
EMOM X 21 MIn
MIn 1- 200m Run
MIn 2- 10 Box Jumps
Min 3- Athlete Choice
*Athlete Choice= 10 Strict Pull Ups, 10 Strict Ring Rows, 10 Db Bent Over Row
Fitness: 3 sets:
10-12 reps of
Lat Pull Down
Ball Slam
Side Med Ball throw or Palof Press
3 Rounds
1:00 Stations
:20 Transition b/t Stations
1:00 Rest b/t Rounds
Station 1
Max WB Ground to Overhead
Station 2
Max Up Downs
Station 3
Max Box Step Ups
Station 4
Max Cal Row
Cashout: 21-Day Summer Shred Ab Challenge, Day 2!