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.
3 Sets
Front Squat x 3 reps @Tempo 4040
Build in weight on each set
3 Sets
Goblet Bulgarian Split Squat x 5 reps per leg @Tempo 4040
Build in weight on each set
On the 2:30min Marks
Or ADAPT

B.
Row x 7min 75%
Assault Bike or Ski x 7min 75%
Run x 7min 75%

Fitness:
A.
3 Sets
Front Squat x 3 reps @Tempo 4040
Build in weight on each set
3 Sets
Double Kettlebell Front Rack Bulgarian Split Squat x 5 reps per leg @Tempo 4040
Build in weight on each set
On the 2:30min Marks
Or ADAPT

B.
Row x 7min 75%
Assault Bike or Ski x 7min 75%
Run x 7min 75%

Performance:
A.
3 Sets
Front Squat x 3 reps @Tempo 4040
Build in weight on each set
3 Sets
Double Kettlebell Front Rack Bulgarian Split Squat x 5 reps per leg @Tempo 4040
Build in weight on each set
On the 2:30min Marks
Or ADAPT

B.
Row x 7min 75%
Assault Bike or Ski x 7min 75%
Run x 7min 75%
*complete in any order

Competitor Session 2:
A1.
6 Sets
Hollow Rock x 15 reps
Rest 1min
A2.
6 Sets
Ring Kip x 6 reps
Rest 1min
A3.
6 Sets
Low Ring Muscle Up Transition x 5 reps
Rest 1min

B.
3 Sets
KB Front Rack Box Step Downs x 7 per leg
Rest 2min

C.
Not For Time
Stone Hug Carry x 200 meters