Box Brief:
July 4th Holiday Hours
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Warm-up
10 inchworms
20 lunges
30 squats
40 sec wall sit
50 mountain climbers
60 jumping jacks
50 mountain climbers
40 sec wall sit
30 squats
20 lunges
10 inchworms
20 lunges
30 squats
40 sec wall sit
50 mountain climbers
60 jumping jacks
50 mountain climbers
40 sec wall sit
30 squats
20 lunges
10 inchworms
Skill
Rope climbs
Practice the j hook
Practice getting the first grip on the rope
Practice the j hook
Practice getting the first grip on the rope
Strength
Back Squat 5×5
Bench press 5×5
Deadlift 5×5
Heavier than previous- work up to a moderate weight at 3×1, then do all sets at same weight
Bench press 5×5
Deadlift 5×5
Heavier than previous- work up to a moderate weight at 3×1, then do all sets at same weight
Metcon
8 AMRAP
10 DB cleans
10 DB push press
10 pull ups- banded and challenging
Rest 1 minute,
8 AMRAP
10 kb deadlifts- heavy
10 kb swings
10 burpees
10 DB cleans
10 DB push press
10 pull ups- banded and challenging
Rest 1 minute,
8 AMRAP
10 kb deadlifts- heavy
10 kb swings
10 burpees