*We have a modified schedule on Monday, July 3rd (see the schedule on the website OR Zen Planner), and will be closed on Tuesday, July 4th. We will resume a normal schedule on Wednesday, July 5th!

Warm up
2 sets;
Front Foot elevated split squat x5-6 -use moderate weight
Pause Squat/ Goblet Squat x3-4 -use light to moderate weight building toward working sets
Knee Stretch + Spiderman
Back Raises on GHD x10-12

CF Fitness
A. Goblet Squat 4×10 -weight should feel challenging for 10 reps
B. 10 Min AMRAP:
6 Burpees
5 DB Thrusters -use a weight that is challenging, but allows for all 5 reps to be completed in full, per set.

Performance
A. Back Squat 65%x10x3
B. EMOM x12 Min:
Even; 6 Burpees
Odd; 5 Thrusters (bar starts on the ground)- Building in load to a heavy set of 5 at the last set of the 12 Min.
***The weightlifting (Week 1, Day 1) will be posted on the whiteboard, Monday morning before going up in the weekly training being posted on Tuesday, July 4th.