Hey Friends!

Killer weekend 🙂 Lots of awesome training in the books, some skill work, some serious grinding, and lots of high fives.  My glutes are STILL sore from the 20RM back squat.  Crazy.  We’re going to be doing a little bit more higher rep/lower weight stuff to help work in some stability and strength endurance over the coming weeks.  Keep smiling, it’s going to be fun 🙂

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Strength:

Every 45 seconds for 5 rounds of each exercise:
Odd intervals – 2 deadlifts @75%
Even intervals – 10 DB or KB Push press (whatever is appropriate)

Metcon – “Triple Threat”:

3 Rounds for total reps

3 Minute AMRAP:
12 Kettlebell Swings
12 one-arm Overhead Walking lunges
24 Sit ups

— 1 Minute Rest (after the AMRAP)

Compare to June 6th