Friday, July 18, 2025

Friday July 18: 5:30am (Coach Josh), 9:00am (Coach Mike H), 4:30pm (Coach Cassie)

Saturday July 19: 9:00am (Coach Cassie), 10:00am (Coach Josh)

Sunday July 20: 9:00am (Coach Mike H), 10:00am (Coach Cassie)

Warm up

5 rds of:

5 jj’s, T-Claps, Pogos, Lunges

Then,

1/2 Tabata Jack Kives

1/2 Tabata Hollow Rocks

Michael phelps

Pvc

4x6 Pendlay Rows

2 sets of max push ups w/ 1 min rest between sets

WOD

1 min each of:

KB Swings/push Presses (65/95)/mountain Climbers/dumbell curls

Rest 1 min

Repeat for :90 each

:90 rest

Repeat 1 min each again

1 min rest

Repeat :90 each again