* Next Monday, the 20th, Fuel For Fire will be here all day sampling products. Make sure you get in to try out one of the cleanest and healthiest products out there.

** Sunday, June 14, there will be an RX Jump Rope Clinic at the gym. You can Sign-up at the link here.

WOD:

1) Pause Back Squat: 7 sets of 1

Warm-up as needed. Rest 2-3 minutes between sets. Goal is more total poundage moved than last week.

2) Push Press: 3 reps Every 90 seconds for 12 sets

Warm-up as needed. Start around 60% of your 1RM. Build as heavy as deemed fit.

3) 30 minute EMOTM:

Movement 1 – 8-10 Bar Facing Burpees

Movement 2 – 1-10 Chest-to-bar Pull-ups

Movement 3 – 5 High Box Jumps

Pick reps you can maintain for all 10 rounds. Box Jumps while high, the focus should be on rebounding them. Only build as high as you can maintain a rebound.

4) Single Arm Dumbbell Row: 4 sets of 15/side

Rest 90-120 seconds between sets. Heavy as possible. Keep it strict.

5) Sled Drag: 6 x 50m

Heavy. Rest 60 seconds between drags.

6) Reverse Hyper: 4 sets of 15

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

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

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