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Workout of the Day

Friday, July 3rd

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Remember no classes this Sat(7/4) or Sun (7/5). Happy 4th guys! We will have plenty of new faces coming in next week, please do as you always have done and welcome with open arms at 6ft distance. Hell of a week in here!

A) 2 Rounds

1 Min Tempo Air Squats (4 sec)

1 Min 30 sec sumo squat bottom hold/30 sec standing strait leg forward fold

1 Min Temo alt lunge (3 sec)

B) Every 2:30 x 5 Sets

4 Tempo Back Squats

Squat #1 4 sec Tempo, Squat #2 3 Sec Tempo, Squat #3 2 sec Tempo, #4 Normal speed

“Fitness”

3 Rounds

8 1 and 1/4 Front Rack Dumbell Squat

10- Ring Face Pulls https://www.youtube.com/watch?v=yQQJCh4Hs1s

12 Alt V Up

Rest 1 min

3 Rounds

40 sec on 20 sec off Plank

C) “The Rusty Nail”

5 Min AMRAP

3 Squat Clean Thrusters 135/95 (Drop each Rep)

5 Burpee Box Jump 24/20

7 Pull-ups

3 Min Rest

4 Min to Row 750/640 then

AMRAP Sit-ups with remaining time

3 Min Rest

5 Min AMRAP

3 Squat Clean Thrusters 135/95

5 Burpee Box Jump 24/20

7 Pull-ups