*Raffle Winners HERE…Because of our tight timeline we will be giving out products once Jade and Dani are home from the Games.

**Please be aware this Friday Jade and Dani are leaving for the Games for 10 days. Thankfully all of our other coaches have worked to adjust their schedules to help keep all of the classes running while Jade and Dani are gone. However, please be mindful, that because of the limited staffing the gym will only be open during class times, please do not show-up in between classes, i.e. the middle of the day to train on your own time as the building will likely be closed down.

WOD:

1) Run: 16 x 400m

Rest 3 minutes between sets. Goal is to perform these at your mile pace.

2) Back Squat: 6-4-4-3-3 Every 2:30

Warm-up as needed. Reference loading from last week and work to build on that a little.

3) Single Arm Overhead Kettlebell Reverse Lunge: 8/side Every 2:30

Warm-up as needed, and start light especially if you’re lacking in the shoulder mobility department. No alternating, whichever arm is overhead step and reverse with the opposing leg. Reference 7/2/18 for loading.

4) 3 rounds for Max Reps:

40 seconds Calories Assault Bike

20 seconds Rest

40 seconds Burpees

20 seconds Rest

40 seconds Double-unders

20 seconds Rest

Scale as needed.

5) Single Leg Hip Thrusts: 4 sets of 10/side

Rest 90-120 seconds between sets. No load needed, focus on activation and positioning. Perform all reps on 1 side before switching to the other.

6) Cable Pull Throughs: 3 sets of 30

Rest 90-120 seconds between sets. Load as deemed fit. Focus on positioning over load.

7) Reverse Sled Drag: 6 x 50m

Rest 90-120 seconds between sets. Heavy as possible.

8) Reverse Hyper: 3 sets of 20

Rest 90-120 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE