We hope everyone had a wonderful Fourth of July Weekend!

We hope everyone had a wonderful Fourth of July Weekend!


Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up: 3 Rounds of
5/side Cossack Squat, 10 Russian Kettlebell Swings, 10 Ring Rows,
5/side Staggered Stance Good Morning
(10 minutes)

2. Deadlift 5RM

20 minutes to work up to a heavy set of 5 for the day. We will be building this each week so this does not need to be a true max but rather a max for the day.

3. Run Prep:
Toy Soldiers, Walking Lunges, High Knees, Butt Kicks, Knee Grabs, Cariocas, Leg Swings, Ankle Mob
(5 min)

4. ”Helen”
Three rounds for time of:
Run 400m
21 Kettlebell swings 53/35lbs
12 Pull-ups
LIII: as rx’d.
LII: American or Russian swings as appropriate, sub banded pull-up or ring rows as appropriate.
LI: Three rounds run 400m/ row 500m, 3 x 5 kettlebell swings, 2 x 5 pull-ups or ring rows.
12 minute cut-off.

Open Gym Cash-out:
(to be done if you have extra time for Open gym)

Super set the following;

3x8-10/side RNT Split Squat@31x1 tempo, weighted, light band.


3x6-8/side Alternating DB Bench Press
3x30m Down/Back Prowler Push

Have fun!