Saturday, July 4, 2015  – Bring your friends and family!

Prehab:

10 Wall extensions
15 Scapula Push ups
Super rack stretch, 30 sec each
Groiners, 30 sec each side
Downdog calf stretch, 20x

Warm-up:

“Junkyard dog”, 10 reps each

Partner Conditioning

Happy 239th Birthday America!

“7/4/1776”

7 Rounds of:
4 DB/KB Power Cleans, each
17 Partner Clapping Push-ups

then immediately after the 7 rounds do,

76 Wall Balls
239 Double Unders

Notes: For the Power cleans, each athlete will perform 4 cleans one at a time.  Then for the pushups they will both perform a synchronized pushup and at the top slap hands to complete one rep.  Once they finish 7 rounds of that, they will perform the wall balls and double unders, breaking it up however they would like.  The RX + weight for the Power Cleans is 70/55 Kbs. The RX weight is 50/35 Dbs. DO NOT Compromise good form and technique. The Wall Ball weight is 20/14. If you cannot perform Double Unders you can sub 3x single unders.  If the pushups become challenging, perform knee pushups or hold plank and simply slap your partners hand each rep.

Cool down:

3x:
1 minute plank hold
-then-
Cobra stretch, :30 seconds
Pigeon stretch, 1 minute each