What are you doing for the 4th?

Please note we are only running a 10am class on Monday July 4th, all other classes are cancelled.

We look forward to seeing you for an epic workout!!!

Warm Up
4 X 50M Run
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle
20M Bear Crawl
20M Side Shuffle
Two Rounds:
Air Squat - 10 Reps
PVC Pass Through - 10 Reps
OHS Squat - 10 Reps
Mtn. Climbers - 10 Reps

Mobility
Wrist Rolls
Ankle Rolls
LAX Forearm
Quad Foam Roll
Butterfly Stretch - 3 on 1 off

Bench Press

Bench Press
Rest 2 minutes between sets
(use this time effectively to work on hip mobility or glute activation exercises – your coaches can help give you some suggestions)
Perform the following reps and percentages:
* Set 1 – 60% of 1-RM x 10 reps
* Set 2 – 75% of 1-RM x 8 reps
* Set 3 – 85% of 1-RM x 4 rep
* Set 4 – 90-95% of 1-RM x 2 rep
* Set 5 – 101-103% of 1-RM x 1 rep
* Set 6 (optional) – Exceed Set 5 weight

Metcon (AMRAP - Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:
15 Burpees
10 Push Press (75/55 lbs)

Cut Season Cash Out

2x 400m sprint, 1 min rest between

Out of Town WOD

3 ROUNDS FOR TIME: RUN 400M 50 SQUATS 25 PUSHUPS

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