Thursday- June 29th

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

3 Rounds of:

1- Deadlift x 6-8 reps (slow + controlled)

2- Wall Walks x 3-5

3- Side Planks x 30sec. each side

rest 60 seconds between movements

Performance

Take 15 min. to build do today’s

3RM DEADLIFT

*WOD

15-12-9

Deadlift (Men- 1.25xBW, Women- 1x BW)

Box Jumps

Pull-ups

*Cool-down

Foam roll

Stretch and hold for 60 seconds each: glutes, shoulders, hamstrings

Socialize

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