Sunday, July 4, 2021
Closed
Monday, July 5, 2021
Open gym 7:00am
Class: 8:30 & 9:30am only
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See AllA. Take 15 minutes to build to a 1RM Push press B. For time Run 600m 50 air squats 24 pull-ups Run 400m 35 Air squats 16 pull-ups Run 200m 20 air squats 12 pull-ups *If you plan on wearing a vest for
840
A. Take 15 minutes to complete 4 sets of the following A1. Flat DB bench press x12 reps A2. Supinated grip pendlay row x15 reps @ 115#/75#+ A3. Kb side plank 30-45 sec/side B. 10 minute AMRAP 7 Hang P
1300
For total time 2 rounds Run 300m 20 Goblet step-ups 53#/35# 20" box 20 Kb swings @ 53#/35# + 2 rounds Run 300m 20 kb goblet squats @ 53#/35# 10 burpee box-jump on and over 24"/20" Essentials Minutes 0
1150
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