Monday 7.3.17

Holiday Hours

Monday 7/3  8am, 9:30am, 12:30pm, 4pm, 5pm

Tuesday 7/4 9am

Essentials:
A.
5 Sets
Deadlift x 7 reps @ Tempo 4040
Build in weight
On the 2:30min
Or ADAPT

B.
5 Rounds For Time:
Inch Worm x 10 reps
Sit Up x 10 reps
Sumo Deadlift High Pull x 10 reps

Fitness:
A.
5 Sets
Staggered Stance Deadlift x 5 reps per leg
Build in weight
On the 2:30min
Or ADAPT

B.
5 Rounds For Time:
Handstand Push Up x 10 reps
Med Ball Sit Up x 10 reps 35/25
Sumo Deadlift High Pull x 10 reps 95/65

Performance:
A.
5 Sets
Staggered Stance Deadlift x 5 reps per leg
Build in weight
On the 2:30min
Or ADAPT

B.
5 Rounds For Time:
Handstand Push Up x 10 reps
GHD Sit Up x 10 reps
Sumo Deadlift High Pull x 10 reps 95/65

Competitor Session 2:
A1.
3 Sets
Hip Thrust x 7 reps as heavy as possible
Rest 1min
A2.
3 Sets
Bendy Back Stiff Leg Deadlift x 10 reps
Rest 1min
A3.
3 Sets
Reverse Hyper x 20 reps
Rest 1min

B.
4 Sets
Parallette L-Sit Complex x 5 Complexes (Shoot to tuck+3 Leg extensions)
Rest 2min

C.
5 Rounds Not For Time:
Row x 1min
Farmer Walk Right Hand x 30 sec 100/70
Farmer Walk Left Hand x 30 sec 100/70
Straddle Hip Flexor Lifts x 3 cycles

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