Monday- July 31st

Weekly Group Warmup

PVC Warm-Up

:30 jumprope (doubles or singles) High skips Floor touches :30 jumprope Walking quad pulls Lunge w/elbow drop :30 jumprope 3 touches Huggers + Skiers x 10 each

Hold bottom of a squat x 30 sec. (add 5 seconds a day if possible)

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

“Chief Style”

5x 3 min. AMRAPs

3 Pull-ups or Jumping Pull-ups

5 Push-ups

10 Sit-ups

15 Air Squats

1 min. rest between AMRAP’s

Start counting reps wherever you left off with the previous AMRAP

Cool-down

Foam roll

Stretch and hold for 60 seconds each: quads, lower back, hips

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