Wednesday- July 31st

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Turkish Get ups x 3 each side

*2 minutes of OH Movement Prep (PLEASE watch video at home!!)

A.​ Overhead Squats

ALL @3211- Build to a heavy weight, then complete 3 single reps at that weight

(controlled!: 3 second descent, 2 sec pause at bottom, 1 sec stand up, 1 sec hold at top)

B. “Hot Sauce”

AMRAP 3:00

21/15 Calorie Row 21 Lateral Erg Burpees (burpees w/ lateral jump over the rower)

Max Overhead Squats (45/35)

rest 3 minutes

AMRAP 3:00

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (65/45)

rest 3 minutes

AMRAP 3:00

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (75/55)

rest 3 minutes

AMRAP 3:00

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (95/65)

*modify OHS with front squat or goblet squat if needed

C. Buy-Out

Single Leg Forward Fold Stretch x 1:00 each Pec or Lat Smash x 1:00 each

*Yoga tomorrow 8/1 at 7:15pm! First class is FREE!

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