Friday- July 7th

Weekly Group Warmup

200m Run

PVC Warm-Up

PVC OH Squats x10 (try against the rack)

Butt Kickers

Samson Lunges

Huggers/Skiers x 10

3 Touches

Star Jumps x10 (https://www.youtube.com/watch?v=h6wu4_LOhyU)

Iron Cross x 10 (https://www.youtube.com/watch?v=q5mliNOm8Nc)

Scorpion x 10 (https://www.youtube.com/watch?v=fOaZXOCEfrg)

Saddle Stretch x 1 min. (https://www.youtube.com/watch?v=8hNgKz_6QJU)

*WOD

PARTNER WORKOUT

Partners will alternate FULL rounds to do 4 rounds each of:

Row 250m

10 Sandbag Shoulder 2 Shoulder

10 Sandbag Bear Hug Squats

Run 400m

*Cool-down

Foam roll

Stretch and hold for 60 seconds each: quads, lower back, hips

Socialize