MONDAY 7-31-17

WARM UP 3X
ROW/Run 500/400
10 SHPT
10 Goodmornings
10 banded Squats
10 Spider-Man Push up
10 sec handstand hold

 

STRENGTH
Back Squat
8 x 4 Reps (70%)
*Every 90 seconds start a new set!

 

WOD
3 Rounds (20 min cap)
30 SIT UPS
25 m OH Walking Lunge 135/95# (Barbell) in park
30 Pull Ups
*Try and pick a weight that is challenging but you can do the OH lunges in one set

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