Thursday, July 23rd

Warm-up
30-20-10
Jumping Jacks
Alternating Downdog toe reach
:30/:20:/:10 Cobra Stretch
Strength
4 RDS:
20 Candlesticks
20 Alternating Opposite Knee to Elbow to
Single Leg V-up Complex (10 each side)
:40 Plank
WOD
Every 5 Mins for 25 Mins:
30 Ab MAt Sit Ups
15 Deadlifts (185/135)
400m Run
*Get as much rest as you can and move fast to get it.
*If unable to run 500m Row or 2 mins of DU’s.
*Score is your fastest round.