Warmup: Coaches Choice

+++++++++++++++++++++++

Body Building Bliss

Super set x 5 Rounds

Bench Press x5

KB high pulls x 10

Bent over flies x 10

Seated plate raises x 10

++++++++++++++++++++++++

Super Set x 4 Rounds

Pendlay Rows x 8

Dips x 8

Weighted Knee ups x 8

+++++++++++++++++++++++

Super Set x 3 Rounds

Seated Alternating DB Curls x 20 total

Seated Banded Row x 12

Warmup: 20 minutes of

20 jumping jacks

10 pushups

10 ring rows

10 jumping lunges

10 meter jump rope run

++++++++++++++++++++++++++

WOD: 30 minute AMRAP

run 1 mile then with time remaining

500 meter row or ski erg sprints

*with 2 minute rest between each set

Holiday Weekend - Normal Schedule including July 4th

Warmup: 3 Rounds of:

5 hip thrusts,

10 kb Russian twists,

10 kb goblet squats,

20 meter overhead single kb carry

+++++++++++++++++++++++++++++

Strength: OHS 6x3

+++++++++++++++++++

WOD: 20 Min AMRAP of:

10 Push Press 115/75,

10 KBS 55/35#,

10 Box Jumps 24/20"