Thursday, July 7

“You never know what's around the corner. It could be everything. Or it could be nothing. You keep putting one foot in front of the other, and then one day you look back and you've climbed a mountain.” ― Tom Hiddleston

Rebuild option available all day.

Strength Focus: 4:30pm

Strength

Alt EMOM 12 mins: L-Seated Dumbbell Press, Dumbbell Push Press, Hollow Holds, and Band Pull Aparts

Every 1 min for 12 mins, alternating between:

10 L-Seated Dumbbell Press, pick load @20X1

15 Dumbbell Push Press, pick load @10X1

Hollow Hold, 35-45 secs

Band Pull Apart, 40 secs

WOD

AMRAP 16 mins: Assault Bike Calories, Box Jump Overs, and Strict Handstand Push-ups

With a partner, alternating full rounds - AMRAP in 16 mins of:

15/10 Assault Bike Calories

10 Box Jump Overs

5 Strict Handstand Push-ups

Rebuild

EMOM x 16mins

1st - Front Squat 5 reps 30X0

2nd - Nordic Hamstring Curl 5 reps 30X0