Tuesday- July 9th

Weekly Warm-Up

+ Today's Warm-up Movements:

*Couch Stretch x :30 each

*5 Negative Pull-Ups

A. Back Squat

Every 2:30, for 15 minutes (6 sets) of:

*Set 1 – 5 reps @ 65-70% *Set 2 – 3 reps @ 75-80% *Set 3 – 1 rep @ 85-90% *Set 4 – 8 reps @ 75% *Set 5 – 8 reps @ 75% *Set 6 – 8 rep @ 75%

B. “Helen”

3 Rounds For Time:

400 Meter Run

21 Kettlebell Swings (53/35)

12 Pull-ups

C. Buy-Out

Quad Smash x 2:00 each

3 Shoulder Stretches x 1:00 each

**FREE Yoga Class this Thursday evening (7/11) with Sadie Croshaw- 7:15pm