Tuesday, July 14th

Warmup: 10 minutes of

4 x 20 meter runs

3 x 10 meter lunges

2 x 10 KBS

1 x 10 situps

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Strength: 10-8-6-4-2

Push Press

*with 10 weighted ring rows after each set

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WOD: 4 Rounds of

1 minute max rep HSPU’s

1 minute rest

1 minute max rep DB Snatches 55/35#

1 minute rest

1 minute max rep burpees

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Endurance:

1 mile run

100 ghd situps

100 ghd hip extensions

1 mile run

*can break up the ghd work anyways ~ not the run!