Thursday, July 25th

Warmup: Athlete’s Choice

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Body Building ~ Lower Body

6 Rounds of:

Cobra Step-down Reverse lunge x 20,

Goblet position Cosac squats x 10 (5 per side),

Weighted back extensions x 20,

OLY bar Good Mornings x10,

Weighted Hollow rocks with medball x 20,

Jog, row, bike or ski x 3 minutes

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Endurance: Meet at ECF @ 530 am

30 minute AMRAP

Minute 1: 8/10 Calorie Ski Erg

Minute 2: 6 Burpee Box Overs

Minute 3: Dumpster Dash