• jdh6270

Wednesday

A. Take 15 min to complete3-4 sets of the following:

A1. 50m sled push

A2. 8-10/leg front rack stepups

A3. 30m double kettlebell front rack carry 70h, 53/h

B. For time

Run 800m

Then:

21-15-9

Hang Squat cleans 115,75

5-3-1 muscle ups

Then:

Run 800m

Schedule for July 4 weekend:

Thursday, July 4

8:30 & 9:30 am classes only

Friday, July 5

No 6:30pm class

Saturday, July 6

Normal class hours

8:30 & 9:30am

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A. For time Break run and reps however you want: Run 1 mile 30 atomic sit-ups 60 box-jumps 24,20 90 goblet squats 70/53 Extra credit: 3 sets Ring FLR x 45-60sec Side plank DB rotations x 10 Hip extens

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