Next Friday, July 3 at 7pm, “First Friday” Happy Hour- location TBA Next Saturday, July 4- 10am class only Monday 6.22.15 Partner workout, divide the work as you like: 2 Block run (both run) 120 Sit-ups 80 Overhead squats (95/65) 240 Double unders 70 Shoulder-to-overhead (95/65) 60 Box overs (24/20) Tuesday 6.23.15 Compare to March 17 Front squats 3x Max body weight front squats in 1, min 1 min rest Max body weight pull-ups, 1 min rest 5 min calorie row Wednesday 6.24.15 Dead lifts, build in weight 6x4 5 min: 2-4-6-8… Dips 5 Dead lifts, 65% of heavy set of 4 5 min 2-4-6-8… Candlesticks 2 Wall walks Thursday 6.25.15 5x5 Box step ups, each leg 5x3 DB snatch + 3 single arm push press (pause at the top!) 4 Rounds for quality: 20 Hollow rocks 5 Box Jumps (30/24) W a partner, for time: 100 burpees Friday 6.26.15 14 EMOM (7 rounds each), alternating 3 to 8 pull-ups 150-200 m row 14 EMOM (7 rounds each), alternating 3 to 8 HSPU 10-30 Double unders 3x1 min Chinese planks Saturday 6.27.15 5 Rounds: 0-1 min: 6 Toes to bar 1-2 min: 5 Back squats 2-3 min: 4 (modified) Renegade rows (push-up, row-R, row-L) 20-15-10-5 Thrusters (95/65) Sit-ups Sunday 6.28.15 CF Conditioning, 10am