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07.31.2017

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IMG_3366ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Strict Press
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 7-7-7 @ 90% of 7RM

Notes: Athlete’s should base today’s percentages off their 7RM Back Squat established last week on 07.24.2017.

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“Do the Dew”
Complete 5 rounds for time of

5 x Push Jerks (155/105)
10 x Burpees

Notes: Rx+ option will be 175/125lbs.

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Katelyn

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