7/30

Unrated – Personal Training

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Warm-up

10:00 Clock

10 Hanging Scap Retraction

20 Alt V-ups

15 Calorie Row

20 Step Back Lunges

Strength

Turkish Get Up (5×3 @ 26-35# KB)

perform 3 each arm

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes:

10 Kettlebell Swings (53)

20 Sit Ups

30 Mountain Climbers (Total)

Post WOD

2 sets:

400m at moderate pace,

90 sec rest,

400m sprint

Rest: 6min b/t sets