Thursday- July 27th

Weekly Group Warmup

Strength/Accessory Work

General Fitness

3 rounds of:

1- DB/KB Shoulder Press x 8-10 reps

2- Death March x 20 steps

(https://www.youtube.com/watch?v=7EsUHjLnFmk)

3- Side Plank x 45 seconds each side

-rest 45 seconds between movements

Performance

SHOULDER PRESS (w/2 sec. ascent)

Set 1- 5 reps

Set 2- 3 reps

Set 3- 3 reps

Set 4- 2 reps

Set 5- 2 reps

Set 6 - 1 rep

Set 7- 1 rep

Set 8- 1 rep

rest 2 minutes between sets

*WOD

4 Rounds:

40 Double-Unders

20 Wall Balls

10 T2B

Cool-down

Foam roll

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

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