Friday, July 15

Warm-up
Warm-up
2 RDS (:45 on, :15 off)
High Jump Single Unders
Push-Up to Pike
Air Squats
Mountain Climbers

Weightlifting
Pause Front Squat (4×3)
4×3 (w/ 3-sec pause in bottom)

Metcon
“Hourglass” (Time)
For Time
100 Double Unders
75 Air Squats
50 Sit-Ups
25 HSPU
50 Sit-Ups
75 Air Squats
100 Double Unders

18 MIN CAP

Cool Down
:45 Standing Calf Stretch
1:00 Cobra Stretch