Wednesday, July 3rd, 2019

Week’s Preview: Week 4/4
Thursday: Closed for the 4th!
Friday: 9am, Noon and 5pm ONLY.

Working OUT VI

A.
Skill Work – 3 Rounds:
40 Seconds On/20 Seconds Off;
Handstand Walk or Wall Climbs
Lilly Shrugs
“Perfect Push-up”

B.
Every 90 seconds x 8 rounds
5 X Hang Power Cleans
– Building to a heavy set.
– Compare to week 2
– Reset after every rep
– If you get to a heavy with time left on the clock, reduce weight for working sets.

C.
3 rounds for time: (12 minute cap)
500/400 meter Row
12 burpees
21 box jumps

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**Refer a friend and receive $50 off your next month @ Defined! Next Foundations: Sessions starting July 7th & 21st.