Wednesday- June 28th

Weekly Group Warmup

PVC Warm-up

30 Jumping Jacks

Butt Kickers

Burpee Broad Jumps

Lunge w/elbow drop + twist towards back wall (all on same side)

Bear Crawl

Cossack Squats x 12

Inchworm w/push-up x 5

Huggers/Skiers x 10 each

Arm Circles (https://www.youtube.com/watch?v=ZOk1Wp2zEos)

Couch Stretch

Strength/Accessory Work: (pick one)

General Fitness

4 Rounds of:

1- Push Press x 8-10 reps

2- Isometric Hold Chin over Bar x 15-30sec.

3- KB Swings x 20 reps (with proper form)

rest 45 seconds between movements

Performance

4 Rounds of:

• Push Press x 3-5 reps @80-85% of PP max\

• Weighted Supinated-grip Pull-Ups x 3-5 reps

rest 90 seconds between movements

*WOD

Buy in: 600m Run

10 Wall Balls

1 Ring dip

9 Wall Balls

2 Ring Dips

8 Wall Balls

3 Ring Dips

etc.

Sell out: 600m Run

*Cool-down

3 shoulder stretches (use mobilitywod posters for reference)

Socialize