Friday, July 25th

Warmup: Coaches Choice x 15 minutes

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Body Building:

Superset x 5 Rounds:

Bench Press x 6,

Banded High Pulls x 6,

Banded Pull Aparts x 6,

Banded Tricep Push downs x 6,

Single Arm Banded Press x 6,

Banded Paloff Press with Rotation x 6

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Sellout: 100 calories on Ski Erg

Joe Kusnitz
Thursday, July 24th

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds reverse lunges

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WOD: 40 minute AMRAP

1 Calorie Assault Bike

1 Bounding Lateral Plate up and overs (example: right of plate, on top of plate, left of plate)

1 Plate Burpee (plate must sit flat on the floor :)

**Add one rep for each movement until time is called

Joe Kusnitz
Wednesday, July 23rd

Warmup: 2 Rounds of:

400 meter jog,

12 pushups,

12 curlups,

12 banded deadlifts,

12 banded pull aparts

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Strength: Deadlift 6!

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WOD: 21-15-9 of

Deadlift 225/155,

Box Jumps 24/20"

Joe Kusnitz