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)