Monday, July 2nd 2018

4th of July will only have 1 class for the day at 8:30am 

Warm-Up
400m Run
1 Min Wide Squat Hold
:45 Second Right Side Half Split
:45 Second Left Side Half Split
10 Cat/Cow
3-Way Banded Stretch
*focus on your Pec for those feeling a little tight in the shoulder today. 

Strength:
Back Squat
5 Sets 5 Reps
Rest 2 Minutes Between Sets
*Warm-Up with 45%-50% of 1RM and Start working sets

Static Front Rack Hold
4 Sets of 20 Seconds of Work; 90 Seconds of Rest
*Should be at 100% of 1RM Front Squat or more. You can increase each set.

Workout Of The Day
For time:
10-8-6-4-2-4-6-8-10
Hang Power Snatch (95/65)
Wallballs (20/14)
*100m sprint between each round*