Super Saturday

Happy 4th of July ~ Normal Class Schedule with 8 and 9 am classes

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Sunday

Sunday Funday @ 8 am

Open Gym 8-10 am

Sunday Strength

6 Rounds of Superset

3 Back Squats + 6 Cross Body KB DL

WOD - 20 min Amrap

• 8/10 Cal Row

• 30 Air Squats

• 20 KB Deadlift (75/55)

• 10 DB Snatch

Recovery V2

3 Box Squats at Tempo

+ 6 Alt Cross Body KB DL

10 min of Circuit A

KB Bent over Front Raise

Banded Cobra Pull Down

KB Windmill

10 min of Circuit B

Glute med banded twist

Single Leg Sit

Banded Crab Walk

Cooldown - 3 Rounds NFT

Warmup: Coaches Choice

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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

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Super Set x 4 Rounds

Pendlay Rows x 8

Dips x 8

Weighted Knee ups x 8

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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

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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