Thursday- August 3rd

Weekly Group Warmup

Strength/Accessory Work

General Fitness

3 rounds of:

1- Deadlift x 6-8 reps (w/3 sec ascent)

2- Strict Pull-ups x 8-10 reps

3- Side Plank x 45 seconds each side

-rest 45 seconds between movements

Performance

DEADLIFT x 15 reps

-rest 20 sec

RING PUSH-UPS x max reps

-rest 3 minutes

DEADLIFT x 10 reps

-rest 20 sec

RING PUSH-UPS x max reps

-rest 3 minutes

DEADLIFT x 5 reps

-rest 20 sec

RING PUSH-UPS x max reps

-rest 3 minutes

*WOD

3 Rounds:

400m Run

20 KB Swings

20 Walking Lunges w/KB or DB

Cool-down

Foam roll

Stretch and hold for 60 seconds each: hips, groin, shoulders