Thursday July 11

FIT

SKILL/STRENGTH

A) ROMANIAN DEADLIFT
4 - 4 - 4 - 4
*Rest 2:00 Between Sets

B) 3 SETS:
12 Barbell Glute Bridges
10/side KB Side Bends

WOD

E3M x 4
10 x 40ft Shuttle Runs
10 Wall Balls
2 Rope Climbs

**Rest in remaining time
(If it takes 2:30, Rest :30)

D - Choose weight, 4 Rope Pulls
F - 20/14
P - 30/20, Legless + Regular RC

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BURN

SWEAT

20:00
50 - 40 - 30 - 20 - 10
Calorie Row
Ball Slams

(If completed before 20:00)
AMRAP
10 V Ups
20 Plank Shoulder Taps
30 Side to Side Heel Taps

STRENGTH

5 SETS
12 Alternating Floor Press
12/side Half Kneeling Curl
12 Negative Seated Strict Press