Thursday July 22nd

Warm-Up
3xs through:
20 Jumping Jacks
10 Banded Seated Row
10 Thoracic Open Book (5 each side)
10 Prone Y’s (thumbs up, no weight)
Strength
Part 1: 3 Rounds w/ 30 sec rest between movements
10-12 Close Grip DB Bent Over Row (AHAP)
8-12 Inverted Rows (Bar on rig or Rings)
20 Alternating Single Leg V-ups
Part 2: 3 sets of 21s (light)
7 Bottom up half curls
7 Top Down half curls
7 Full Curls
Rest 1-2 mins between sets
* 7 palm up bicep curls from straight arm to 90 degrees, right into 7 from 90 degrees to the rest of the way up , right into 7 full range bicep curls
WOD
6 Min AMRAP:
8 DB Snatches (50/35)
5 HSPU
Rest 1 min
6 Rounds For Time:
8 DB Snatches (50/35)
5 HSPU
* Shoot for 10-12 rounds in the first part, second part should take less than 5 mins
* 15 min cap for the entire workout, 2nd part has 8 min cap
*score is rounds and reps from 1st part and time from 2nd part.