July 4th Schedule:
Thursday 7/3: 6:30pm and 7:30pm Classes cancelled.
Friday 7/4: 8am and 9am Only!!
Saturday 7/5: 8am and 9am Only. -No Barbell class-
.
Row 500m (Easy)
20 PVC Dislocates
20 Shoulder taps
20 Plank up/downs (elbows to hands)
Then…
Every 2:00 x 5 sets: (week 3 of 4)
6 Seated strict press
10/10/10
3-way Shoulder Complex –
-seated Rear felt flys
-seated Lateral raises
-seated Front raises
–
All 5 sets should be at the same weight, and you should have about 1-2 reps left in the tank after each set. Focus on keeping a tall chest and your core stable, the goal is to avoid leaning back as you press.
Then…
4 Rounds:
2:00 Work/ 1:00 Rest
200m Run / Row weather conditions)
5 DB Hang Snatch Right arm
5 DBHang Snatch Left arm
In the remaining time left in the 2:00 minutes AMRAP:
Wall Balls
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