Monday 8.5.19

"The Giver" -
Teams of 2
*Split Reps However

7 Rounds

200 Meter Partner Carry
28 Double Unders
20 Hang Power Cleans (95#/65#)
19 Burpees

For the first responders who risked their lives at the shooting in Gilroy, California on July 28, 2019

Above and Beyond

Cool Down

12 Minutes

2 Minutes/Side Banded Ankle Distraction
2 Minutes/Side Banded Lateral Hip Distraction
2 Minutes/Side Banded Lat Stretch

Strength

2 Rounds

15 Strict Press
Rest 1 Minute

3 Rounds

10 Dumbbell Side Raise
10 Dumbbell Front Raise
*Rest 1 Minute

3 x 100 Meter Farmers Walk

*Looking for a weight you can do 50 meters unbroken then must stop, but no longer than 10 seconds
Rest 2 Minutes

Endurance

4 Rounds

500 Meter Run
Rest 2 Minutes
500 Meter Run
Rest 2 Minutes
500 Meter Run
Rest 3 Minutes

Staying between 80% - 90% max heart rate the entire time

Gymnastics

For Time

200% of Max Unbroken Strict Handstand Push Ups

Then…

Crossover Symmetry - IRON SCAP

Chelsea JungComment