Tuesday- July 11th

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

4 Rounds of:

1- DB/KB Shoulder Press x 10-12 reps

2- Farmer Carry Lunges x 10 each leg

3-Prone Plank Hold x 45 sec.

rest 45 sec. between movements

Performance

4 rounds of:

PUSH PRESS X 3-5 reps

-rest 2 min.

L-HANG TUCK TO EXTENSION X 7-10 reps

(https://www.youtube.com/watch?v=NLwrkj04mOc)

-rest 2 min

WOD

For time:

Buy in: 400m Run

21-15-9

HSPU

Push Press

Box Jumps

Sell out: 400m Run

Cool-down

3 shoulder stretches (use mobilitywod posters for reference)

Socialize

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