Tuesday 7.2.2024

*Holiday Schedule:
Wednesday (7/3): No 5:30 or 6:30pm Classes
Thursday (7/4): CLOSED
Friday (7/5): No 6am or 7am Classes
Saturday (7/6): BURN Only (8:30am)

“FITNESS” & “PERFORMANCE”

A. Every 2 minutes, for 12 minutes (6 sets):
5 Touch and Go Deadlifts @ 20X0

Sets 1-2: Light
Sets 3-4: Moderate
Sets 5-6: Heavy-ish

*Aim to increase loading from what you used on 6.21.2024

B. Two or three sets of:
Half Kneeling Filly Press x 6-8 reps Left Side @ 21X1
Rest 15 seconds
Half Kneeling Filly Press x 6-8 reps Right Side @ 21X1
Rest 15 seconds
Side Plank Rotations x 10-15 reps Left Side @ 20X0
Rest 15 seconds
Side Plank Rotations x 10-15 reps Right Side @ 20X0
Rest 60 seconds

C. Against a 10-minute clock, complete:
2-4-6-8-10-12...
Left Arm Single Arm Dumbbell Hang Power Snatch
Right Arm Single Arm Dumbbell Hang Power Snatch
Hand Release Push-ups
*5/4 Calorie Bike, Ski, or Row after each round

“ENDURANCE (AKA SWEAT SESH)”

Ten sets of:
30 Second Row @85-90%
Rest 30 seconds

Rest 2 minutes, then....

Ten sets of:
30 Second Bike Erg @85-90%
Rest 30 seconds

Rest 2 minutes, then...

Ten sets of:
30 Second Ski @85-90%
Rest 30 seconds