July 3rd,2012

The gym will be closed on July 4 and 5 for the holiday.  We will post a home workout for those days and be back with classes Friday morning and Sunday evening.


Level 1 and Level 2 strength work

A.1  Shoulder press x 5 + PP x 5 + 5 sec. OH hold on last rep x 3 sets, rest 90 sec.
A.2  BB supinated bent over row  8-10 x 3, rest 90 seconds
+

Level 1 conditioning

10 minute amrap
10 ring rows
10 push ups

Level 2 conditioning

300 meter row @ 90% effort
12-15 unbroken pull ups
300 meter row @ max effort
rest/walk 4 minutes x 3 sets

*goal is to do all pull ups unbroken, and HAMMER the final 300 meters