Workout for Thursday, July 22nd

Outdoor Classes will be coached on Tuesdays and Thursdays at 7am at Kiwanis Park.
Outdoor Workout


Warmup:
5-7 minutes

Part A:
1:00 easy jog
*then*
7 Rounds:
:20 Sprint
:40 slow jog

Part B:
For Time:
100 walking lunges
90 air squats
80 sit-ups
70 push-ups
60 burpees
50 walking lunges
40 air squats
30 sit-ups
20 push-ups
10 burpees

Gym Workout

Build Day Part A:
12:00 EMOM:
Min 1) 6 Tempo Deadlift @ 75% 3RM
Min 2) 6-8 SA KB Sit-up ea arm
Min 3) :40 weighted Plank Down-up

Tempo = :02 Hold at top + :02 lower
*do not drop the barbell from the hips on today’s deadlifts, must control the lowering.

Build Day Part B:
Every 4:00 x 4 rounds w/:90 rest between rounds
10 Back squat @65% 3RM
8 Tandem Grip Strict Pull-up
6 Ring push-up/HRPU
ME Heavy RKBS in remaining time

*Score is total RKBS

**With the pull-ups, alternate grip ea round**