07.20.2018
Hey Everyone!
Remember that This weeks Super Sunday session (June 22nd) with John will be cancelled; He’s out of town for the week.
Super Sunday will resume next week (June 29th). Try and get outside this Sunday and enjoy the Okanagan summer; go for a run, a hike, or a swim!
Warm up:
Running clock 10:00
Run 200m
10 Sumo deadlift high pull with KB
5 Strict chin up
10 Scapular push up
5 bird dog (knees OFF the floor)
Strength:
EMOM 12:00 (4 rounds)
1- 45 sec Farmer hold (AHAP, standing)
2- AMRAP Legless Rope climb (or progression on box)
3- 45 sec Plank hold
Conditioning:
2 Rounds, For Time in Partners :
Partner 1 : Row 1000m, stopping every 200m.
Partner 2 : Every time your partner stops, do 15 sit ups
Then switch.
Recovery:
- Banded overhead distraction; 2:00/
- Overhead rib mobilization; 2:00/