Tuesday, July 14th

Warm-up 3x
20 High Knees
10 Banded Side Step (each leg)
10 Banded Good-Morning
10 Dislocates (band or pvc)
Strength
Every 2 Mins for 10 Mins:
6 Back Squats @ 60-70%
Rest 2 mins then
Every 2 Mins for 10 Mins:
6 Strict Press @ 60-70%
WOD
3 Rounds:
30 Unbroken DU’s/ 60 Unbroken Singles
10 Barbell Burpee Deadlift (135/95)
Rest 1 min after 3 Rounds
3 Rounds:
30 Unbroken DU’s/ 60 Unbroken Singles
10 Push Jerks (135/95)
* 15 min cap