Saturday, July 10th, 2021

OnSite

A. 3-4 Sets with 15 sec b/w stations: 

Station One: 

30 sec Left Russian Step-up 

30 sec Right Russian Step-up 

Station Two: 

30 sec Left Arm KB Deadlift 

30 sec Right Arm KB Deadlift 

Station Three: 

30 sec Ring Row 

30 sec Mountain Climber 

Station Four: 

60 sec Carry of Choice 

Station Five: 

60 sec Bike or Bloodflow or choice 

B1. Paused Front Squat  @22x1; 5-4-3-2-1;  or Dual DB Squat x 6-10 with 2 sec pause in bottom 

B2. Strict or Weighted Pull-up x 5-4-3-2-1; (double reps for assisted pull-up) 

C. Stretch then spend time out of the gym -- hike, float the river, yoga in the grass, etc.