Checking the daily blog has its perks. First off, you get to visit our brand new website which we have been working hard at for a couple months now! Secondly, you get to see the great workout’s that Alvie and Jacob write for you everyday. Lastly, you get to be the first one to find out that for the next two days we will be having a 4th of July sale that includes 35% off all Reebok gear! This offer will only be announced on our blog and will not be announced in our daily notes! So if you are reading this now, i would suggest getting the good stuff before its all gone! Happy Shopping!
WARM UP
2 Rounds
60 Sec machine, 2 lap run, 15 PVC pass throughs
STRENGTH
12 Singles – Power Snatch (Every 40 Seconds)
Foundational: 2 Hang Power Snatches
METCON
Dynamic:
50 Air Squats
40 Russian Twists Each Side 20/16
30 Cal Row/Bike
20 Burpee Pull Ups
10 Hang Squat Clean Thrusters 95/65
20 Burpee Pull Ups
30 Cal Bike/Row
40 Russian Twists Each Side 20/16
50 Air Squats
28 Minute Time Cap
Foundational:
40 Air Squats
35 Russian Twists Each Side
25 Cal Row/Bike
15 Burpee Touch Bar
10 DB Thrusters
15 Burpee Touch Bar
25 Cal Bike/Row
35 Russian Twists Each Side
40 Air Squats
28 Minute Time Cap
MOBILITY
Pre-workout – T-Spine Smash: OH Extension (pg. 238)
Post-workout – Banded Posterior Chain (pg. 354)