Wednesday- July 3rd

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*YTW x 10 each

*Turkish Get ups x 3 each arm

A. 3 sets of:

DB Bench Press x 8-10 @2111

Side Plank Hold x 45 seconds each side

Supinated Grip Bent-Over Barbell Row x 8 reps @2111

B.​ “Dilly Dilly” AMRAP 12:00

8 Strict Press (35/45)

12 Burpee Box Jump Overs

16/12 Calorie Row

C. Buy-Out

5 way shoulders x 1:00 each

**8am class ONLY on Thursday, July 4th. We will be doing a "Hero WOD".

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