The Grind

Jul 3rd Wednesday

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Happy (almost) 4th of July, and welcome to a day full of STARS, STRIPES, and SWEAT! Working in teams of 3 for 30:00 AMRAP. Teams will work waterfall style at each station: one member on each exercise, rotate to the next exercise only when ALL THREE teammates have completed their reps. Once you’ve done all three exercises, head out for a 100m Run together, then back in for the next station!

Schedule Reminder: CLOSED Thurs the 4th, OPEN GYM Fri the 5th (8-10am), REGULAR CLASSES Sat the 6th.

STARS, STRIPES, and SWEAT: 30:00 Team AMRAP

Level 1
STARS - 10 Star Jumps10 DB Floor Press 10 G2OH *100m Run Together* STRIPES - 10 HR Push-Ups 10 MB Cleans Wall Sit*100m Run Together* SWEAT - 10 Russian KB Swings 10 Box Jumps 2 Plate Pushes*100m Run Together*

Air Squats

Up to 10#

10#

Knees

10#

Up to 15#

Up to 12"

Jump Squats

15#

10/15#

Knees/Toes

15#

20#

12-20"

Star Jumps

20#

15#

Knees/Toes

15/20#

25/26#

20"

Star Jumps

25/30#

25#

Toes

20/30#

35#

20-24"

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