Workout of the day – Monday June 20th
Warm up
4 min AMRAP:
5 alternating bird dogs per side
10 groiners
15 air squats
— then, one round of:
10 tempo single leg RDL per side (KB or DB)
10 kang squat with DB/KB behind neck
Back squat waves
7 reps at 67.5%
5 reps at 72.5%
3 reps at 77.5%
7 reps at 72.5%
5 reps at 77.5%
3 reps at 82.5%
Time cap: 16 min
Barbell cycling & conditioning
“Juneteenth”
6 rounds for time:
19 hang power cleans 75/55 lbs
18 push presses 75/55lbs
65 double unders
Time cap: 19 min
EVF360
Part A
15 min alternating EMOM:
15 KB goblet squats 24/16 kg
15 hollow rocks holding a plate overhead
15 per leg alternating double KB front rack march steps
Note: do not arch back while performing the front rack march steps. Keep your torso neutral and raise knees to just above hip crease
Part B
“Juneteenth”
6 rounds for time:
19 double DB hang power cleans 35/25 lbs
18 double DB push presses 35/25 lbs
65 double unders
Time cap: 19 min
2022 06 19