Call Us: (772) 584-3745

July 4, 2018

3
Jul

July 4, 2018

ONE CLASS TODAY – 8 AM

GROUP WARM UP
AMRAP in 5 minutes of:
3 Handstand push-ups or 5 dumbbell push press
5 Thruster (empty bar)
5 Knees to elbow
5 Burpees
5 Kettlebell swing

PARTNER WORKOUT
“The Seven”
TWO ROUNDS OF:
Seven rounds for time of:
7 Handstand push-ups
7 Thruster RX 135/95; Intermediate 115/80; Master55+ 105/65
7 Knees to elbows
7 Deadlift RX 245/165 ; Intermediate 205/135; Master55+ 185/125
7 Burpees
7 Kettlebell swings, RX 70/55 ; Intermediate/ Master55+ 55/35
7 Pull-ups
One partner does a round at a time
40 minute time cap

ALTERNATE METCON
5 rounds for time of:
7 Dumbbell push press
7 Dumbbell thruster
7 Abmat sit ups
7 Burpees
7 Russian kettlebell swings
7 Ring or bar rows

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