Workout for Thursday, July 29th

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


Warmup:
5-10 minutes

Part A:
Tabata Plyo Push-up
1:00 rest
Tabata Hollow Hold
1:00 rest

Part B:
Every 4:00 for 16:00:
26 thruster w/sandbag (alternate side of head)
13 sit-up stand-up / sit-up
Bear Crawl to fence
Sprint to fence

Part C:
5 rounds:
5 burpees
1 Sprint inside of fence
*rest as needed between rounds in order to achieve full sprint through the round. *

Gym Workout

Build Day:
5:00 EMOM:
5 Deadlift @70% 3RM

1:00 Rest

4:00 EMOM:
4 Deadlift @80% 3RM

1:00 Rest

3:00 EMOM:
3 Deadlift @ 90% 3RM

BUild Day Part B:
3 Rounds:
:45 work / :15 rest
– Push Jerk
– Single KB/DB Floor Press
– KB Oblique Crunch (R)
– KB Oblique Crunch (L)