Tuesday, July 25th

Warmup: 3 rounds ~ not for time:

200 meter run,

20 meter farmers carry,

20 meter lunge steps,

20 second L-sit holds

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Body Building: Super Set x 4 Rounds:

1A Deadlifts x12,

1B Weighted Knee Raises x12,

Super Set x 3 Rounds:

2A Single Leg KB Step-ups x16,

2B KB Lunges (goblet) x16,

Super Set x 2 Rounds:

3A Banded Donkey Kickouts x20 (10 each leg),

3B Banded Good Mornings x20

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WOD: 8 minute AMRAP:

15/10 Calories on Assault Bike,

20 Ab Mat Situps

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Endurance: Meet at ECF @ 530 am

800 meter run,

50 situps,

1 mile run,

100 box step-ups,

2 mile run,

200 air squats