Friday, July 12

Warm Up:

200m Run

Quad Stretch

Knee to chest

Bear crawls

Side lunges

Walking Samson

Walking Spider-Man

High Knees

Butt kicks

SWOD:

Front Squat

3 x 8 @ 75%

2×3 @ 78%

3×1 @ 81%

WOD:

15′ AMRAP

3-6-9-12-15….

Burpees

Kettlebell Swings (53/35)

Wallballs (20/14)

Xpress:

4 Rounds:

400m Run

30 cal row