Wednesday, July 10

Warm Up:

30 Seconds

Easy Run

Pigeon Pose

Down Dog

Moderate Run

Child’s Pose

Up Dog

Faster Run

Barbell:

5 good mornings

5 back squats

5 elbow rotations

5 strict press

5 Romanian deadlifts

5 front squats

SWOD:

Deadlift (clean grip/touch and go)

4 x 15 – build to heavy set of 15

WOD:

Buy-In: 600m Run

50-40-30-20-10:

Double-Unders

AbMat Sit-Ups

Cash-Out: 600m Run

Xpress:

21-18-15-12-9-6-3

KB Swings (53/35)

Burpees