Wednesday, August 4

Group Fitness (XT Strength Schedule below)

Warmup:

5:00 of:

 10 alt Dead Bugs

10 alt Contralateral Superman

10 Good Mornings PVC

5 Pushups

3:00 of:

:30 Lunges

10 Samson

10 Air Squats

Skill:

Double Unders

Strength:

Dead Lift 3x10

Back Squat 3x10

WOD:

“Annie”

50-40-30-20-10

Double Unders (2x Singles)

Sit-Ups

Cash Out:

Shoulder Press 3x10

Mobility: (5 min)

Banded Lower Body

XT Strength:

Warm-Up

Strength A:

Dead Lift 3x10

Back Squat 3x10

Strength B:

Press 3x10

Hip Bridges 3x15

Core:

3 sets, :30 each

Supine Plank

Forearm Plank

1:00 between sets