Friday, July 4 (AKA Independence Day)
July 3, 2014
Sunday, July 6
July 5, 2014


3 rounds of
10 Hip Bridges
5 Dolphin Push-Ups
10 Scorpion
5 Hanging Scap Retractions
10 Band Pull-Aparts

Strength – Floor Press
20 Minutes to work to 5 RM
1 x Max reps @ 80% of 5RM
1 x Max reps @ 70% of 5RM

3 Rounds, NFT, of
Max hold L Sit or Knee Tuck on pull-up bars
Weighted Plank Hold


  1. Kenna says:

    Got to 78# for 5 rep max. Did 21 at 65# and then 15 at 58#.

    Tried to focus on keeping the arms from flaring out and keeping abs tight.

  2. Katie says:

    73# for 5 reps, then I think 11 at 58# and 15 at 53#. Great working with Kenna, I was focusing on the same things she was. Fun to watch her crank out that set of 21 reps, wow!!

    My entire core, abs and back muscles, are so sore today from this finisher, amazing. Coach Chris challenged me so I did my second hanging knee raise from the fat pull-up bar, and lasted 45 seconds. My forearms were a little shaky after that! Lasted about 30 seconds on the plank with a 15# plate.