Wednesday- July 19th

Weekly Group Warmup

PVC Warm-Up


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- DB/KB Bench Press x 8-10 reps

2- Ring Rows x 10-12 reps

3- Side Planks x 45sec. each side

-rest 45 seconds between movements


5 sets of:

BENCH PRESS x 4-6 reps

with a 2 sec. descent

- rest 2-3 min.

Build to something moderately heavy and then perform all 5 sets at the same weight.


3 rounds for time:

400m Run

40/30 Push-ups

40 Air Squats


Foam roll

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

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