*Programming Shift HERE
**Tuesday July 3rd Noon will be the last class of the day. One class at 9 AM on Wednesday July 4th
***Games Fundraiser HERE
****Help Us Grow Our Brand HERE
1) Every 1:30 x 14 sets:
Odd – 7 Renegade Rows
Even – 10 V-Ups + 30 second Plank Hold
Pick reps, weights, output you can maintain for all 7 rounds. One Renegade Rows consists of a Dumbbell Row on each arm and a Push-up.
18 Banded Pull-ups
200 Heavy Rope Single-undes
15 Banded Pull-ups
50 Wall Balls 14/8
12 Banded Pull-ups
3) Sled Drag: 400m @ Bodyweight
Stimulus is constant movement, scale load as needed for desired stimulus.
For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE