Thursday- July 6th

Weekly Group Warmup

200m Run

PVC Warm-Up

PVC OH Squats x10 (try against the rack)

Butt Kickers

Samson Lunges

Huggers/Skiers x 10

3 Touches

Star Jumps x10 (https://www.youtube.com/watch?v=h6wu4_LOhyU)

Iron Cross x 10 (https://www.youtube.com/watch?v=q5mliNOm8Nc)

Scorpion x 10 (https://www.youtube.com/watch?v=fOaZXOCEfrg)

Saddle Stretch x 1 min. (https://www.youtube.com/watch?v=8hNgKz_6QJU)

Strength/Accessory Work

General Fitness

4 sets of: 1- Shoulder Press x 8-10 reps

2- Flutter Kicks x 30-45 sec.

3- Bottom’s up KB Carry x 50ft. each arm (https://www.youtube.com/watch?v=Q2l5WK_Jx8A) (https://www.youtube.com/watch?v=Q2l5WK_Jx8A)

-rest 45 seconds between movements

Performance

4 sets of:

SHOULDER PRESS X 3 reps

-rest 90 sec.

STRICT T2B X 6-10reps

-rest 90 sec.

*WOD

5 Rounds of:

400m Run

20 Wall Balls

*Cool-down

Foam roll

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

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