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

(https://www.youtube.com/watch?v=PfM1MfBpJVM)

3- Landmine Row x 6-8 reps each arm

(https://www.youtube.com/watch?v=tBZvv8tJW-o)

rest 60 sec. between movements

Performance

Take 15 minutes to build to a heavy-ish

CLEAN

WOD

3 Rounds:

Run 400m

8 Front Squats

Cool-down

Foam roll

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

Socialize