* Holiday Schedule. Thursday July 3rd, last class of the day will be Noon, no evening classes. There will be one (1) class at 9 AM on Friday, July 4th.

Class:

1) 20 minute EMOTM: Odd + Even, Movements of Choice

Movements should be weaknesses, i.e. the stuff you hate seeing on the board. Pick reps and weight ranges that you can maintain for all 10 sets of each movement. Keep the work to no more than 20 seconds (unless Double-unders you can bring it out to 30 seconds).

2) 10 minute AMRAP:

10 Dumbbell Box Step-ups 50/35 @ 20″

15 Ball Slams 30/20

Extra Work:

3) Superman Hold: Accumulate 3 minutes

Keep track of total time and attempts to complete. 

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

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