Wednesday July 4, 2018

Wednesday July 4, 2018

Fourth of July Schedule
8am, 9am and 10am Class Only.

BYOB as well as food to throw onto the BBQ!

Workout of the Day

Warm Up
5 Rounds of Rowling

Penalties
Round 1: Air Squat
Round 2: Push Up
Round 3: Sit Up
Round 4: Ring Row
Round 5: Burpee
+
With an Empty Barbell
5 Good Morning
5 Back Squats
5 Elbow Rotations
:30 Second Active Spidermans

5 Strict Press
5 Stiff Legged Deadlifts
5 Front Squats
:30 Seconds Push-up to Down Dog

Mobility
1 Min Pigeon Pose on Box (30s/Side)
1 Min Ankle Stretch on Box (30s/Side)

Skills & Drills
Deadlift
Focus: Legs Initiate; Hips Lead the Recovery

Movement Prep
10 Deadlifts (Bar)
8 Deadlifts (Warm Up Weight)
6 Deadlifts (Warm Up Weight)
4 Deadlifts (Workout Weight)

Box Jump

Movement Prep
6 Alternating Step-Ups
3 Box Jumps

Push Up

Movement Prep
10 Sec Push Up Plank Hold
5 Push Ups

Movement Substitutions
Knee Push Ups
Squat Rack Push Ups

Workout Prep
1 Round
3 Deadlifts
5 Push Ups
7 Box Jumps

Training
“McGhee”
AMRAP in 30 minutes of:
•275/185 pound Deadlift, 5 reps
•13 Push-ups
•9 Box jumps, 24 inch box


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