Monday- July 10th

Weekly Group Warmup

PVC Warm-Up

30 Double/Single-Unders

Squat to Hamstring Stretch x10 (https://www.youtube.com/watch?v=e-lUVrZ1pCk)

Broad Jumps

Floor Touches

Knee Tuck w/Hip Rotation (https://www.youtube.com/watch?v=yL9rXcA55_Y)

Inchworm w/Push-up

Arm Circles

Wrist Stretch 3x10 sec.

1 min. Handstand Hold (accumulated)

Strength/Accessory Work

General Fitness

3 Rounds of:

1- Romanian Deadlift x 6-8 reps (3 sec. ascent)

(https://www.youtube.com/watch?v=GZAKFRNtxLY)

2- Russian Step-ups x 10 each leg

(https://www.youtube.com/watch?v=OWJm7Q30AWQ)

3-DB/KB Shoulder Press x 8-10 reps

rest 45 sec. between movements

Performance

DEADLIFT- build to a heavy single for set round 6

1- 3 reps

2- 2 reps

3- 1 rep

4- 3 reps

5- 2 reps

6- 1 rep

rest 2-3 minutes between sets

WOD

10 min. EMOM:

3 Deadlifts @80-85%

6 Burpees Over Barbell

(do both the deadlifts and burpees every minute)

Cool-down

Foam roll

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

Socialize

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