Friday July 5, 2019

NOTE: For July and August Friday night class times will be 4:00pm and 5:30pm

Warm Up 48 (No Measure)

Bear Crawls (4 lengths)
10 Hand Release Push Ups
12 Beat Swings/Ring Rows
14 PVC Overhead Squats
16 AbMat Sit Ups
30 Sec Goblet Squat
30 Sec Crab Pose

Metcon (AMRAP – Rounds)

Death By:
Sets don’t have to be unbroken. This is all about getting the volume in. Keep your feet together and snap your hips. Play with different grip widths to save your lats.

We will cap the workout at 15 Min.

To scale use hanging leg raises or sit ups.

Metcon (Time)

Shoulder to Overhead
@ 115/80
**16 Min Time Cap**

This workout is about breathing, big sets, and good positions. Maintain control of the bar at all times.

Scale 1:

Scale 2:
@ 45/35