Tuesday, July 21st

Warm-up 3x
20 Jumping Spider Lunges
5 Toe Grab Squats
5 barbell Strict Press
5 Bird Dogs (each side)
Strength
Every 2 Mins for 10 mins:
7 Front Squats @60-70% of 1RM
Rest 2 mins then
Every 2 Mins for 10 mins:
7 Push Press @ 60 -70% of 1RM
WOD
40 HRPU
70 Air Squats
100 DU’s/ 200 Singles
70 Air Squats
40 HRPU
(10Min Cap)

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