Friday, Jul 23, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
2:00 Jump Rope
-into-
6 min AMRAP
100m jog
10 scap pullups
5 Kettle bell Swings (eye level)
5 bird dogs (each side)
5 dead bugs (each side)

**2. Workout Prep**
2 sets
100m Run (workout pace)
7 Kettle Bell Swings (add weight each set)
5 Pull Ups

“ Helen “
3 Rounds
400m Run
21 Kettlebell Swings (53/36)
12 Pull-Ups

Accessory
1 min couch stretch (each side)
1 min pec smash w/ lacrosse ball (each side)
1 min foam roll lats (each side)