Programming June 24th- June 30th

Monday-
For time:
1 mile run buy in 
Then: 
30-20-10
Burpees over the Bar
Power clean and jerk s(95/65) f(65/45)

Tuesday-
15 minutes Bench Press
3 x 8 sets

15 minutes to Back Squat
3 x 8 sets 

Wednesday-
Triangle of Death
EMOM 40
Minute 1- Max Cal Row
Minute 2- Max Cal Ski
Minute 3- Max cal Bike
Minute 4-  Rest

Thursday-
Cerberus”
For time:
Prowler Sprint
10 meters down - high bar
10 meters back - low bar
20 meters down - high bar
20 meters back - low bar
30 meters down - high bar
30 meters back - low bar
Rest as needed between sets
x 3 sets
S(45/25 per side)
F(25/empty per side)

Friday- 
MACC Individual Workout 4
For time:
27-21-15-9
DB Squat Cleans s(50/35) f(35/20)
Toes to Bar f(knees to waist)
*s(100) f(50) double under between each round

Saturday- 
40 rounds for time with a partner:
1 Ring Muscle Up f(2 pullups)
3 burpees to plate
5 wallballs s(30/20) f(20/14)
*you go-I go style*

Sunday
Get outside and be Rad

Join us for Yoga at the following locations/times
Annapolis District 9:30 AM
Columbia District 9:00 AM

Accessory
Strength
3 Sets
DB Box Step Over x 10
Seated Band Hamstring Curls x 10 (blue or green band)
+
Front Squat
5 x 1 set at 65%
4 x 1 set at 75%
4 x 1 set at 80%
4 x 1 set at 85%
+
1 set
Crossover Symmetry Iron Scap Protocol
x 10 each exercise

Gymnastics
3-4 sets
Hanging L Sit x 30 seconds
Single Arm Ring Row x 8-10 per arm
V-Ups x 20

Aerobic
Run- 8 minutes
Rest- 1 minutes
x 4 sets

Luke Espe