*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) Assault Bike: 21/15 Calories Every 3:00 x 10 sets

Sprint efforts, hit them hard. If you’re starting with this or performing this as a 2nd session, spend 10 minutes spinning easy, with a 5 second push each minute to warm-up appropriately.

2) Back Squat: 10-10-8-8-6 Every 2:30

Warm-up as needed. Don’t try and crush yourself with loading today. We haven’t squatted below parallel heavy for volume for 8 weeks so be mindful of that. Build weight as deemed fit, all sets today should have plenty of additional reps left in the tank.

3) Front Rack Reverse Lunges: 8/side Every 2:30

Start light, again, don’t crush yourself. We’ll be working reverse lunges in different formats for the next 8 weeks. Alternate Legs each rep.

4) 3 rounds AQAP:

100 Double-unders

25 Burpees

Goal for this is to hit all DU’s unbroken.

5) Cable Hamstring Curls: 4 sets of 20

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

6) Single Leg Hip Thrust: 4 sets of 10/side

Rest 90-120 seconds between sets. No load, just focus on position and activation.

7) Reverse Sled Drag: 6 sets of 50m

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