I hope everyone had a great Fourth of July. Remember we are open for classes starting at 7am.
Warm-up
Spend 2 minutes in Z1 on the rower
Then, 3 rounds
10 single leg deadlifts w/BB
10 good mornings
10e back rack lunges
10 monster walks
Mobility
1:00 a side with leg up on rig
2:00 in the bottom of the squat
Iron crosses, pigeon and side lunges.
WOD
“Despactio”
30 min AMRAP
800m run
10 power cleans (225/155#)(185/125#)
800m run
50 sit-ups
Since it is a 30 minute workout, use the beginning part of the class to warm up and mobilize, then take the time to work up to the weight you plan on using in the workout. Singles here will be a really viable option, so don’t pick weights that you can necessarily string together 2 or 3.
Accessory Work
Accumulate 100 each
Prone banded leg curls
Banded pull aparts
