THURSDAY-DELOAD-SQUAT-LOWER BODY
FOURTH OF JULY (Monday July 4)
-No PM classes (Only: 5:50am, 6:50am, 8:50am,9:50am)
-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
Warm-up
Warm-up
(This is done after Mobility and Dynamic Stretching)
2 Rounds
10 Straight Leg Sit-ups
25 Single Unders
Then work up to 155/105# or RPE 7 for one set of this complex:
5 Squat Cleans + 5 Clean Deadlifts
Metcon
Metcon (Time)
5 Rounds
5 Squat Clean (1/105#)
5 Clean Grip Deadlift (155/105#)
50 Double Unders
20 Straight Leg Sit-ups
5 Squat Clean (1/105#)
5 Clean Grip Deadlift (155/105#)
50 Double Unders
20 Straight Leg Sit-ups
Skill/Accessory
Spanish Squat (3×15)
Scale for double unders:
75 Single Unders