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
For time with a partner: 42-30-18-30-42 Hang Power Snatches 75,55 Box Jump Overs 24,20 400m run together between each set
A. EMOM 12 minutes min 1- Echo Bike 10/8 cals min 2- 10 deadlifts @ 185#/125# min 3- Crossover single under/Double under/Single under Skill work 30 seconds B. 7 minute AMRAP 10-12-14-16... Push-ups Ro
For time 50 DB snatches @ 50#/35# 50 Box-jumps 24"/20" box 50 v-ups 50 single arm DB overhead walking lunges @ 50#/35# Run 1 mile + Extra Credit 3 sets 15 DB hammer curls 15 DB overhead tricep extensi