Monday- July 24th

Weekly Group Warmup

PVC Warm-Up

Run 200m

High Kicks

Side to Side Hops

Walking Quad Pulls

Samson Lunges

Hip Swings

Wall Squats x 10

Huggers/Skiers x 10 each

Tricep Stretch 30 sec. each side (accumulated)

Strength/Accessory Work

General Fitness

3 Rounds of:

1- Front Squat x 4 reps (4 sec. descent, 2 sec. pause @bottom)

2- Front-Leaning Rest on Rings x 60 seconds


3- Landmine Row x 6-8 reps each arm


rest 60 sec. between movements


Take 15 minutes to build to a heavy-ish



3 Rounds:

Run 400m

8 Front Squats


Foam roll

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


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