HOLIDAY HOURS! Only July 4th we will have: Group Classes- 8:45am and 1:00pm Come and sweat before you kick of the holiday, if you want! You choose because you are free. – Strength: Our focus for the strength work today is to prepare our hips and back for the demands of the metcon. Glute Bridges: 3 sets building to a challenging weight for 6-8 reps, then 4 working sets at that weight, resting 90s between. Then, go right into building your touch and go deadlifts for today’s metcon. 3-4 sets of 4-6 reps, resting roughly one minute between sets, building to today’s metcon weight. – Metcon: Today’s workout is largely about being smart with your burpees. Deadlifts should be HEAVY today, likely a weight you’ll complete 5 reps per set with. Whatever time remains, go 100% and try to complete as many wall balls as possible.