July 2021

Rx Monday 15 mins to find a heavy back squat for the day ** Rest 3 mins ** EMOM5 3 reps@80-85% of that heavy hit for the day AMRAP 7 10/8 Cal Bike or Row 6 DB Box Step Up Overs, 2×50/35; 24″/20″

Rx Monday Every 2:30 x 7 rounds 2 Back Squats * First Rep @ 33X1, second rep @ normal * Start at 85%, build if possible Last Chance Qualifier #3 100 Burpees for time, 12″ target

Rx Monday 15 Mins to Establish a 1 RM Push Press For time (15 min cap) 42-30-18 Calorie Row Alt. Dumbbell Hang Snatch, 50/35

Rx Monday Independence Day Workout. Classes at 7Am, 8:30AM, and 9:45AM