We will be closed tomorrow, Wednesday, July 4th. Enjoy your day with family and friends.
2 Rounds
:30R/:30L Step Outs w/ Band
5R/5L KB Windmill (https://youtu.be/yKik0YFE370)
5 Wall Squats 3310 (3 sec. down, hold for 3 sec., up for 1)
20 Russian Twists with Med Ball
A. 4 Supersets
4 Deficit Deadlifts (1-2″ deficit)
3 Weighted Chin Ups
*These should be HEAVY working sets. In other words, don’t count a set until you are struggling.
**Not everyone has the movement patterns to deficit deadlifts safely. Coaches will help you figure that out and will scale you to regular deadlifts instead.
B. 3 RFT
25 Stationary Overhead Lunges (45/35)
20 Box Jump Overs (24″/20″)
15 Wall Balls (20/14)
10 Ground to Overhead (45/35)