Saturday, Jul 17, 2021

**1. Movement Prep/Activation and Increasing Heart Rate**
Every min (6:00)
Min 1: 45sec. Machine
Min 2: 45Sec Jump Rope
– into –
3 sets
10 Gobet Squats
10 Single Arm Up Right Rows (each)
3 Inch Worms

**2. Workout Prep**
set 1:
2 Rope Pull-Ups (1 each arm)
10 Sec. Ski Erg (workout pace)
5 Back Squats (light)
– rest –
set 2:
1 Half Rope Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (moderate)
– rest –
set 3:
1 Rope Climb
10 Sec. Ski Erg (workout pace)
5 Back Squats (workout weight)

The Donald
33 Min AMRAP

Teams of 2
Buy In – 3300m Row
Then
19 synchro burpee over bar
88 KB Swings 53/35
19 synchro burpee over bar
88 box jumps
19 synchro burpee over bar
88 hang power cleans 95/55