WARM-UP

TABATA (8 ROUNDS, :20 WORK // :10 REST)
Bike (start slow and increase pace each round!)

Into…

2 ROUNDS
5 Strict Presses
5 Behind the Neck Strict Presses
10 Kip Swings*
20 Alt. Plank Shoulder Taps**

*2nd Round → Tuck-Ups
**2nd Round → Alt. Pike Shoulder Taps

STRENGTH (ALL) — ON A 12:00 RUNNING CLOCK… Build to a Moderate-Heavy 3-Rep Push Press

Push Press for load:
#1: 3 reps

WORKOUT (PERFORMANCE)

AMRAP x 15 MINUTES
12/10 Cal Assualt Bike*
9 Push Press (115/75)
6 Knees to Elbows
3 Wall Walks

(Score is Rounds + Reps)

*Cal C2: 15/12
Cal Echo: 10/8

KG BB: (52.5/35)

WORKOUT (FITNESS)

AMRAP x 15 MINUTES
10/8 Cal Assualt Bike*
9 Push Press (75/55)
6 Knees to Elbows
3 Half Wall Walks

(Score is Rounds + Reps)

*Cal C2: 12/10
Cal Echo: 8/6

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

1-2 ROUNDS FOR QUALITY
100m EZ Walk
10 Cat/Cows
10 Alt. Bird Dogs
1:00 Rebound Pose

-Rest as Needed b/t Sets-

(No Measure)

EXTRA CREDIT (ALL)

NOTE — July’s extra credit focus will revolve around getting stronger with the Push Jerk and more comfortable with Inversion Skills and Drills. This portion of the day’s work is optional for all athletes and meant to be performed outside of class.

1.) 3-4 SETS
5 Cartwheels
5 Somersaults
1:00 Wall HS Hold

-Rest As Needed b/t Sets-

(No Measure)