Thursday July 8th

Warm-Up
5 min AMRAP:
:30 High Knees
10 Toe Grab Squats
10 Prone Snow Angels
:10 Hollow Hold
Strength
Quick 5 Min Assault Bike Interval Sprints:
Min 1: 10 second sprint, 50 sec rest
Min 2: 20 second sprint, 40 sec rest
Min 3: 30 second sprint, 30 sec rest
Min 4: 40 second sprint, 20 sec rest
Min 5: 50 second sprint, 10 sec rest
*split classes in groups if more than four in class, have them do the entire interval while the other groups do some active rest
or mobility work (active rest= slow paced core work)
WOD
4 Rounds For Time:
400m Run
12 DB Squats (50/35)
10 Pull ups
12 Double DB Snatch (50/35)
10 T2B/K2E
Rest 1 min between rounds
* 25 min cap