FullSizeRender 3

Saturday 2nd – No Open Gym
Monday 4th of July – 9:00 am & 10:00 am Class Only

WARM UP:

Base Track Drill and Dynamic Stretches

Shoulder Y-T-W with Light Plates

PART 1A:

15 Min AMRAP NFT

:20 sec Assault Bike Sprints – Immediately to 10 Jumping Lunges or
Jumping Squats

10 Total Alternating Lateral Lunges – Add a KB in the Goblet Position if capable

10 Ring Pushups or Challenging Scale of Regular Pushups (ex try pushups on toes if usually on knees)

:60 sec Prone Plank Hold

PART 1B:

15 Min AMRAP NFT

200 m Sprint on the Rower – Immediately to 5 Burpees as fast as possible

20 Walking Lunges – Hold a Pair of DBs at sides

10 Hip Thrusts with Barbell

:30-:60 sec Side Plank Hold on Each Side

or

OLYMPIC WOD

REST DAY