Monday- July 2nd

July 1, 2018

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Samson lunges

Lunges with elbow to floor

High kicks

Butt kickers

10 light wall balls

10 ring rows

Bear crawl

  + Today's Warm-up Movements:

          *Huggers/Skiers

           *Burgener Clean Warm-up

           

 

A. 8 sets:

Hang Squat Clean x 1

-Start at about 65-70% and build up

-Rest 1-2 minutes between attempts

 

 

B. “Air Ball”

4 Rounds:

21 Wallballs (20/14)

18 Calorie Row

15 Box Jumps (24/20″)

12 DB/KB Snatches (50/35)

 

 

 

C. Buy-out

Strict Dips x 15 @1111,  then

 

5-Way Shoulder Stretch (spend 2-5 minutes on each arm)

 

 

 

 

 

 

**"Fitness & Freedom" - Free Workout (bring family and friends!)  -  Wednesday July 4th @ 8am  - This will be our only class on July 4th

*JU

 

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