7-on-7
7-on-7
Mobility
Warm-up
60 Second Bike
6 Inchworms
6 Strict Pull-ups
6 Broad Jumps
6 Inchworms
6 Strict Pull-ups
6 Broad Jumps
30 Second Bike
4 Inchworms
4 Strict Pull-ups
4 Broad Jumps
Shortened Barbell Warmup:
3 Elbow Rotations
3 Strict Press & Reach
3 Romanian Deadlifts
3 Front Squats
Strength
Front Squat
Spend 10 min to find a 3-rep heavy front squat
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike or Row
16 Toes to Bar
4 Bar Muscle-ups
8 Front Squats (185/135)
12/9 Calorie Bike or Row
16 Toes to Bar
Rest 3 Minutes
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats (155/105)
12/9 Calorie Bike or Row
16 Toes to Bar
Banded Shoulder Distraction: 1 Minute Each Side
Warrior Squat: 1-2 Minutes