Announcements
FOURTH OF JULY (Monday July 4)
-No PM classes (Only: 5:50am, 6:50am, 8:50am,9:50am)
BEACH WORKOUT/KICKBACK
-July 16
-Workout starts at 4:00pm, Party Starts at 5:00pm
-Refer to gym whiteboard for POTLUCK list
Apex Performance Training LLC – APEX Performance Training
Warm-up
Warm-up (No Measure)
(This is done after Mobility and Dynamic Stretching)
Walk 50m using single arm farmers carry, and back (50m) in other hand.
2 Rounds
10 Push-ups
5/5 Single Arm Dumbbell Shoulder Press (first round lighter weight, second round working weight)
10 V-Ups
Metcon
Metcon (Time)
4 Rounds
100m Double Dumbbell Farmers Carry (2×35/20#)
15 Hand-release Push-ups
10 Double Dumbbell Shoulder Press (2×35/20#)
5 Devil Presses
1:00 Plank on Hands
Plank: Time your plank using the Timer. Do NOT count in your head.
Skill/Accessory
Metcon (No Measure)
2-3 Rounds
12 Double Dumbbell Incline Bench Press (Use 45# plate for incline)
10 Lateral Ball Slams (20/15#)
Rest 1 minute