Friday, July 3rd

Tabata Warm-up
Jumping Spider Lunges
Inch Worms
Pike Push Ups
Hollow Hold
Strength
4 Rounds:
12 Good Mornings (barbell)
8 Split Squat w/ Dbs (each leg) (foot can be elevated if extra challenge needed other wise just split stance with Dbs at sides)
10 Tuck Up to V-Up Complex (1 Tuck Up + 1 Vup = 1 complex)
*Rest 1-2 min between sets.
WOD
For Time: 15-12-9-6-3
Devil Press (50/35)
100m Farmers Carry (50/35) after every set of Devil Presses
* 18 min cap
*Use same weight DBs for both movements.