Advance Rehab will be at the gym next week for a free FMS screening that will take place on Monday, July 24 from 5:30-6:30 pm and Wednesday, July 26 from 6:30-8:30 am.

Essentials:
A.
12min
Every 30sec
Vertical Med Ball Throw x 3 reps

B.
For Time:
21-15-9
Shoulder to Overhead
Jumping Pull Ups

Fitness:
A.
12min
Every 30sec
Power Clean x 1 rep + Box Jump x 2 reps
Min 0-4 67%
Min 4-8 72%
Min 8-12 77%

B.
For Time:
21-15-9
Shoulder to Overhead 135/95
Chest to Bar

Performance:
A.
12min
Every 30sec
Power Clean x 1 rep + Seated Box Jump x 2 reps
Min 0-4 67%
Min 4-8 72%
Min 8-12 77%

B.
For Time:
21-15-9
Shoulder to Overhead 135/95
Chest to Bar

Competitor Session 2:
A.
5 Sets
Shoulder Press x 5 reps
Kettlebell Renegade Row x 5 reps per Arm
Rest 2min

B.
4 Sets
Alternating In Front the head to behind the head strict Pull Ups x 10 total reps
Russian KBS x 50 reps
Rest 3min