1 July 2016 1 July 2016
Wednesday 1 June 2016 '1 July 2016'

11401419_10153009825714016_3821217792599377656_n*July 4 schedule, 0900 and 1000 classes only!

1. Warm-up
2:00 Banded Glute Activation
Then
3 Rounds
15 Russian Kettlebell Swings
10 Pull Ups/ ring rows
5 Glute-Ham Raises/ hip extension

2. Strength
EMOM 5 minutes – 6 Touch and Go Deadlift @70%

3. Met-Con
AMRAP 12 minutes:
20 Kettlebell Snatches
Run 400m

4. Extra
Backward Facing Sled Pull (Marching Pace)
50m x 6
rest 3-6 minutes

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