Thursday 7.1.21

Announcements:

Upcoming Events:
Fourth of July Hike: Sunday, July 4th @9AM
21-Day Sugar Detox: July 12th
UFC Night: Saturday, July 10th @6PM

Schedule for 4th of July Weekend:
Friday, July 2nd: Normal Schedule
Saturday, July 3rd: Normal Schedule
Sunday, July 4th: Closed – Group Hike @ Green MTN 9am
Monday, July 5th: 9am Only
Tuesday, July 6th: Normal Schedule

Warm-up:

Coaches Choice

Workout:

Part 1:
AMRAP 8min
15/12 Cal Bike/Ski
20 SDB Step-ups
40 Double Unders

-Rest 2min-

Part 2:
AMRAP 8min
15/12 Cal Bike/Ski
20 SA DB C&J
40 Double Unders

-Rest 2min-

Part 3:
AMRAP 8min
15/12 Cal Bike/Ski
20 (2x) KB Deadlift
40 Double Unders

Rx’d:
24″/20″ Box
35#/20# DB (C&J & Step-ups)
53#/35# KB’s

Rx’d+:
50#/35# DB (C&J & Step-ups)
70#/53# KB’s

Scaled:
12/9 Cals
14 Reps (Step/C&J/DL)
40-60 Single Unders

Notes:
Staggered Station Start
Ideally alternate between Ski/Bike
C&J will be from the ground. One head touching
Start from beginning each round, no continuation of reps per 8min

Cool Down:

Box Mobility:
Calf
Super Pigeon
Super Spider
Lat