Thursday, July 14

Warm-up
Warm-up
AMRAP X 7
200m run
10 KB Deadlift
10 Kip Swings
10 Banded Lat Pulldown

Weightlifting
“Pump Complex” (Weight)
Every 2:30 x 5
5 Pendlay Rows
5 Strict Pull-Ups
10 Hammer Curls

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down
1:00 Banded Lat Stretch/Side