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The July 4th workout will begin promptly at 8:30 am on Monday morning. Doors will open at 8 for you to begin warming up. Wear Red, White and Blue and come have some fun!! There will be no other classes or Open Gym hours on Monday.


EMOM of 6 minutes Push Press X 5-7 reps
For time:
Row 1000 meters
50 Shoulder to Overhead (115/75) taken from the floor- no racks


Focus on solid rack position and strong leg/hip drive for the push press EMOM. Keep your heals down on the dip!!
Pacing the row properly is a must. The workout is the Shoulder to Overhead and to do well on that you can’t come out guns a blazing on the row. Pace like a 2K row with long powerful strokes and a brief pause with the handle at your knees prior to the next pull. A purposeful breather before beginning the barbell work is smart play. Aim for constant sets all the way to 50. Any time gained doing a large set up front will be lost in extended rests and missed lifts later in the workout.

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