WARM-UP

1 ROUND
10 Up Down Down Dogs
10 Groiners
20 Pike Shoulder Taps
10 Pogo Hops

Into…

1 ROUND
8 Cat Cow
8 Bootstrappers
8/8 Half Kneeling Plate Press
8 Box Jumps

Into…

1 ROUND
10 Elbow Punch
10 Hang Muscle Cleans
8 Tempo Strict Press
8 Box Jump Overs

STRENGTH (ALL) — ON A 15:00 RUNNING CLOCK… Build to a 3-Rep Strict Press

Shoulder Press for load:
#1: 3 reps

WORKOUT (PERFORMANCE)

4 SETS FOR TIME
20 Box Jump Overs (24/20)
20 Push Press (115/75)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (52.5/35)

WORKOUT (FITNESS)

4 SETS FOR TIME
20 Box Jump Overs (20)
20 Push Press (75/55)

-Rest 1:30 b/t Sets-

(Score is Slowest Set)

KG BB: (35/25)

OPTIONAL COOL DOWN (ALL)

FOR QUALITY
5:00 Foam Roll or Barbell Smash of Choice

(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
:10 Tripod Headstand Hold*
6-8 Alt. Single Leg Extensions**
:10 Headstand Hold
6-8 Alt. Single Leg Drops***

-Rest As Needed b/t Sets-

*Place palms and crown of head on the floor so they create a triangle. Walk feet up towards elbows until you can place knees on triceps. Hold this position.
**From the Tripod Headstand Hold slowly extend one leg up and to the sky. Hold for :01-:02 and then lower down.
**From fully extended Headstand Position, slowly drop one leg until the hip is at 90 degrees and then bring it back to extension. The leg dropping should remain almost completely straight at all times.

(No Measure)