*Programming Shift HERE

**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th

***Games Fundraiser HERE

****Help Us Grow Our Brand HERE

WOD:

1) 6 sets of:

40 Calorie C2 Row

30 Calorie C2 Bike

20 Calorie C2 Ski

Rest 2 minutes between sets. Rotate the order of machines each round.

2) Back Squat: 10-8-8-6-4 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.

4) 3 rounds AQAP:

25 Hang Power Cleans 115/75

100 Air Squats

Scale as needed.

5) Single Leg Good Morning: 3 sets of 12/side

Rest 90-120 seconds between sets. Perform all reps on 1 side before switching to the other.

6) Glute Ham Raise: 3 sets of 10

Rest 90-120 seconds between sets. Add load/assistance as needed.

7) Dog Sled Push: 8 sets of 25m

Rest 2 minutes between sets. Heavy as possible unbroken.

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