Aaron stopped by for a visit yesterday. It was great seeing him at the gym.

Aaron stopped by for a visit yesterday. It was great seeing him at the gym.

Warmup: 5min AMRAP of 10 foot Duck walk, 10 foot inch worm crawl, 10 foot lunge reach and twist, 10 foot side to side, 5 burpees with no push up.
Pre-mobility: Pigeon x90s each, 90s banded over head

 

Health and Fitness
A.Four sets of:
A1. Back Squat x 10 reps @ 30X0, Rest 30 seconds
A2. Single Arm Dumbbell Rows x 10 reps each arm @ 2111, Rest 30 seconds

B. For time:
21 Wall Ball 20/14
21 KBS, 55/35
400m Run
15 Wallball 20/14
15 KBS
400m Run
9 Wallball 20/14
9 KBS
400m Run


Classic
A.Four sets of:
A1. Back Squat x 6-8 reps @ 30X0, Rest 30 seconds (add +5 from July 19)
A2. Single Arm Dumbbell Rows (one hand on the bench) x 10 reps each arm @ 2111, Rest 30 seconds

B. For time:
21 Wall Ball 20/14
21 KBS, 55/35
400m Run
15 Wallball 20/14
15 KBS
400m Run
9 Wallball 20/14
9 KBS,
400m Run


Mobility: Couch x 2 min each, Foam roll calve