Monday, July 12th

Warmup: Run, row or bike or Athletes Choice

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Midline ~ 2 Rounds not for time

Single Arm Banded Paloff Press with rotation x 10 (each side)

Single Arm Banded Anti Rotation Hold for 1 minute (each side)

Burpee Broad Jump x6

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Practice: Ring Pullups

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Strength: OTM x 12 minutes

3 Back Squats

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WOD: “Karen” with a twist

1 minute work with 1 minute rest of

150 Wallballs 20/14#

*15 minute CAP