Friday, July 17th

Tabata Warm-up
Mountain Climbers
Lateral Bear Crawl (side to side)
Banded Dislocates (same band you are using for strength)
Bird Dogs (:10 each side)
Strength
4 Rounds:
10-12 Upright Rows w/DBs
10-12 90 Degree Lateral Raises
20 Alternating DB Hammer Curls
Max Effort Banded Bicep Curls (light band)
Rest 1-2 mins between
WOD
12 Min AMRAP:
15 Anchored Sit-ups
12 DB Floor Press (50/35)
9 Burpee Box Jumps (24/20)