Announcement
Happy Birthday Josh Thompson!!
Workout – Metcon (Time)
STARS AND STRIPES FOREVER
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (50s/35s)
– 10/8 Calorie Assault –
TARGET SCORE
Target time: 12-14 minutes
Time cap: 16 inutes
Scaling Option
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts
10/8 Calorie Assault Bike
Strength – Front Squat (1×1)
Front Squat:
– MAX OUT DAY!
* Rest a little longer than normal between sets when you reach heavier weights *
Accessory – Warm-up (No Measure)
1 min quad smash (each side)
1 min calf smash (each side)
1 min banded overhead shoulder distraction (each side)
* If time permits
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