Workouts 19 July – 24 July

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Monday
Metcon
“Ghetto Gospel”
Run 1 Mile
20 Front Squats 100/70Kg
Run 1 Mile

Mobility
Quad Stretch

Tuesday
Metcon
“Ice Cube”
3 Rounds
1 Minute Bike
1 Minute V-Ups

-3 minutes transition-

3 Rounds
1 Minute Row
1 Minute HSPU

-3 minutes transition-

3 Rounds
1 Minute Ski
1 Minute strict pull ups

Mobility
Capsule Stretch

Wednesday
Strength
1RM Deadlift
*Games Style Format

Mobility
Straddle Stretch

Thursday
Metcon
“Barely An Inconvenience”
400m Run
21 Burpee Box Jump Overs
400m Run
18 Burpee Box Jump Overs
400m Run
18 Burpee Box Jump Overs
400m Run
12 Burpee Box Jump Overs

Mobility
Cactus Stretch

Friday
Metcon
“Bicouplet 1”
21-15-9
Power Snatch 40/25Kg
Chest to Bar Pull Ups

Mobility
Straddle Stretch

Saturday
Strength Test
1RM Clean & Jerk

Conditioning
EMOM 10
40 seconds Erg
20 seconds rest

Mobility
Capsule Stretch

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