Monday 7.27.20

Warm-up:

Coaches Choice

Strength:

3 to 4 Rounds for quality (10min time limit)
8-12 Weighted Jump Squats
8-12 Good Mornings
8-12 Bent Over Row

Notes:
One Barbell for all movements 
Do 1st Round with Empty Barbell
Weight will be taken from rig for Jump Squats/Good Morn (ground for Bent Over Row)
Aim for 30% to 40% (of Max Back Squat) for Jump Squats/Good Morn
Aim for 30% to 40% (of Max Bench Press) for Bent Over Row 

Conditioning:

AMRAP 15min
250m Run
15 Pull-ups
20 Back Squats

Rx’d:
75#/55#

Rx’d(m):
Strict Pull-ups (10)

Rx’d+:
Bar Muscle-ups (7)
95#/65#

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