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Thursday, July 1st 2021

Warm-up
A. General
2 rounds
30 sec Row or Bike
10 rotating scorpions
10/10 Overhead Lunges @45/25lbs plate

B. Mobility
World greatest stretch
2 sets of 10-15 rep/side

C. Specific
2 sets
5/5 Spiderman stretch*
5 Double DB snatch
5 Double DB sumo deadlifts

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 21 mins
1,2,3,4,ect…
Devil’s Press 2×50/35lbs
3,6,9,12, ect…
Box jump overs 30/24"
Cal Row

KG:22.5/15
Score: Total rounds +reps

Scaling options
Beginner
AMRAP 21 mins
1,2,3,4,ect…
Devil’s Press @2xmoderate
3,6,9,12, ect…
Box jump overs @low-mod or jump over DB
Cal Row

Intermediate
AMRAP 21 mins
1,2,3,4,ect…
Devil’s Press @2×35/25lbs
3,6,9,12, ect…
Box jump overs @24/20"
Cal Row

Extra Accessory
Metcon
Blood Flow

3 sets
30sec squat hold
30sec V-sit on the wall
10 Alternating scorpions