Monday- July 2nd

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:


*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


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