July 2024

7:30-9:30 am Three rounds for time of:35 Double-unders35 Back extensions Scale: du attempts count, 2:1 singles, Superman’s

6:30-9 am 3 Rounds for time of:65/95 pound Clean and jerk, 10 reps15 GHD situps Scale: split ghd’s w abmat, trainer will recommend, weight

6:30-9 am 4 rounds17 overhead walking lunges 25/45 lbs7 ring dips6 thrusters 65/95 lbs Scale: banded dips or 2:1 bench, 45/65

6:30-9 am For time:75 Burpee pull-ups Ideally, the pull-up bar is one foot above your reach. Scale: plank or elevated hands w jump and touch

6:30-9 am Deadlift3-3-3-3-3