* 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) Bench Press: 3 @ 65%, 3 @ 75%, Max Reps @ 85% + Additional Load

Warm-up as needed. Rest 90-120 seconds between sets. Last set should ideally be to failure. This is a start of our 3rd cycle, your additional load should be the load you added for the 2nd cycle, plus a little bit more based on your performance through cycle 2.

2) Seated Dumbbell Strict Press: 4 sets of 6-8 reps

Warm-up as needed. Rest 90-120 seconds between sets. Goal is heavier than last cycle.

3) 3 rounds AQAP:

3 Muscle-ups

14 Box Jumps 24/20

21 Wall Balls 20/14

Extra Work:

4) GHD Sit-ups: 3 sets of 20

Rest 90 seconds between sets.

5) 3 rounds:

90 seconds to Run 200m

3 minutes to Run 400m

6 minutes to Run 800m

The 3 rounds should be one continuous effort. Runs should all be hard efforts, goal is not consistent times.

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

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