Tuesday- July 18th

Weekly Group Warmup

PVC Warm-Up

10 PVC OHS

Row for Reps: 237m = BURPEES

Butt Kickers

Floor Touches

Row for Reps: 180m = JUMPING SQUATS

Walking Quad Pulls

Lunge w/Elbow Drop

3 Touches

5 Wall Walks

Shoulder Stretch on wall (30sec. each arm)

Strength/Accessory Work

General Fitness

4 Rounds of:

1- KB Swings x 20 reps

2- DB Shoulder Press x 8-10 reps

3- KB Walking Lunges x 20

rest 45 sec. between movements

Performance

5 rounds of:

3-POSITION CLEANS (pause 2 sec. in each position before you clean it)

-rest 2-3 minutes

WOD

9-min. AMRAP

6 GTOH (135/95)

12 T2B

Optional:

2x100m Sled Push

Cool-down

3 shoulder stretches (use mobilitywod posters for reference)

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