4th of July Schedule: 7:00am & 9:00am Classes Only.
Pre-Wod:
Dynamic Group Warm-Up
3 Rounds (7 min cap):
21 Dubz
7 Strict C2B
14 Wallball
1 Round: Side-Butt
Banded Pigeon (2 min/side)
Skill: Front Rack Mobility
Workout of the Day for Monday, July 2nd, 2018:
Front Squat:
5 x 5 @ 90% 5RM
5 Rounds, 30 Sec. On/30 Sec. Off*:
• Cal Bike, or Row
• Dubz
• Burpee
*Tabata Scoring: Record only your lowest round for each of the three movements.
Sweat Sessions Workout for Monday, July 2nd, 2018:
Mobility:
1 Min Frog
1 Min Frog Rocks
1 Min SL Frog Rock, Right
1 Min SL Frog Rock, Left
Skill: Squat Therapy
7 min AMRAP:
5-10-15-20-25…
Plate G2OH
Calorie Row
7 min AMRAP:
5-10-15-20-25…
Russian KB Swing
Ab-mat Sit-Up
7 min AMRAP:
5-10-15-20-25…
Air Squat
Burpee
Pull-Up