Monday July 2nd, 2018


1. Active Chest Pull to floor

2. Quadruped Shoulder Rotation

3. Wrist Mobility

4. Arm reach with rotation

Please check out this video for all the movements:


1. KB Halos 3sx8r/side

2. KB Goblet Squat 3sx10r

3. BB Push Press 3sx3r (75% of best weight)

**Work up to 75% of your best weight then complete your sets**

Please go to this website to view all the exercises that we will be doing throughout the next month.


Deck of Cards!!! – 25 mins

Hearts = Burpees

Diamonds = Goblet Squats

Clubs = HR Pushups

Spades = V-ups

Something Special = Jokers

Red Joker = 3 Laps HVY Farmer’s Carry

Black Joker = 5 stair laps

Grab a deck of cards, include the jokers. Shuffle the deck and flip over one card at a time to reveal the exercise with the number of reps. All face cards equal 10 reps, aces equal 11 reps. All other cards equal the number reps. Once card is flipped over and exercise is completed, it is discarded from the rest of the deck. Try and get through the whole deck in 25 minutes.


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