Friday July 2nd

Warm-Up
20-15-10
Mountain Climbers (1L/1R=1 rep)
Banded Lat pulldown (lightest band)
Air Squats
:20/:15/:10 Puppy Dog Pose
Strength
Part 1: 3-4 Rounds
10 Pull Ups (any style)
10 Supinated DB Bent Over Rows
* Rest 1-2 mins between rounds
Part 2: 3 rounds:
Drop Set Bicep Curls
8-10 Reps (heaviest weight)
12-15 (Moderate weight)
25 (lightest weight)
* grab 3 sets of Db’s for bicep curl drop set
* Rest 2 mins between rounds of drop sets
WOD
12 min AMRAP:
3-6-9-12-15….
Bike/Row Cals
KB Swings (53/35)