Thursday July 29th

Warm-Up
Tabata:
Jumping Jacks
Dynamic Scorpion stretch (back and forth)
Banded Lat Pull Down
Cat/Cow
Strength
4 Rounds of:
10-12 Supinated DB Bent Over Row
10-12 DB Floor Press
8-10 Pull Ups
8-10 Ring Dips
Rest :30 between each exercise and 1min after each round
WOD
5 Rounds: Every 4 mins
100m Suitcase Carry (50/35)
10 Single Arm Devil Press (50/35)
200m Run
*one DB for WOD, use it for both movements
* suitcase carry video https://youtu.be/FyK-synJ9fs
*score is slowest round