Holiday Hours
Monday 7/3 8am, 9:30am, 12:30pm, 4pm, 5pm
Tuesday 7/4 9am
Essentials:
A.
3 Sets
Back Squat x 7 reps build in weight each set
Tempo 4040
3 Sets
Dumbbell Bulgarian Split Squat x 5 reps per leg
Tempo 4040
On the 2:30min Marks
Or
ADAPT
B.
4 Rounds For Time:
Thruster x 12
Burpee Box Jump Overs x 12
Fitness:
A.
3 Sets
Back Squat x 7 reps build in weight each set
Tempo 4040
3 Sets
Dumbbell Bulgarian Split Squat x 5 reps per leg
Tempo 4040
On the 2:30min Marks
Or
ADAPT
B.
12-9-6-3 For Time:
Thruster 165/105
Burpee Box Jump Overs 30/24
Performance:
A.
3 Sets
Back Squat x 7 reps build in weight each set
Tempo 4040
3 Sets
Dumbbell Bulgarian Split Squat x 5 reps per leg
Tempo 4040
On the 2:30min Marks
Or
ADAPT
B.
12-9-6-3 For Time:
Thruster 195/130
Burpee Box Jump Overs 30/24
Competitor Session 2:
A.
5 Sets
Jerk Dip + Split Jerk x 1+1 reps 50-60%
Rest 2min
B.
5 Sets
RNT Dumbbell Split Squat x 10 reps Per leg
Rest 3min
C.
Assault Bike x 3 miles 75%
