Friday, Jul 16, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
2 mins Jump Rope (nice and easy)
– into –
10 Foward Leg Swings (each side)
10 Side Leg Swings (each side)
10 Ankle Around the worlds (each side)
-into-
6 min AMRAP
5 Deadlifts (empty bar – build across)
5 Hang Power Cleans (empty bar – build across)
5 Front Squat (empty bar – build across)
5 Shoulder to Overhead (empty bar – build across)

**2. Workout Prep**
100m Run (workout pace)
– into –
2 sets (build in weight)
5 Deadlifts
4 Hang Power Cleans
3 Thrusters

Summer Breeze
400m Run
63 Deadlifts (95/65)
400m Run
45 Hang Power Cleans (95/65)
400m Run
36 Thrusters (95/65)
400m Run

Accessory
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back