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The workout for 6/28 is...
|July 4th Schedule: We will have one class at 10am - it'll be a fun one...hehe.|
|Minute 1: 40s Double KB Front Rack Hold (choose weight which allows you to keep form/not let elbows drop) for all 5 rounds. This is standing, not in the bottom of the front squat.
|Minute 2: 40s Hanging L-sit hold/knee raise hold
|Minute 3: 5 Deadlifts @ 80% of your 3RM. These should not be touch and go, but a quick reset each time.
|Minute 4: 4 Shuttle Runs (down/back = 1) or modify to finish in ~40s
|Minute 5: 5 Deficit Strict HSPU (mod to 2x 6 second HSPU negatives. Pike position if you’re unable to control the entire way down using only 1 ab mat at the most)
|Minute 6: 8/6 Tire Flip Jump Throughs|
|1000m Row for time|