Monday, July 18

Warm-up
Warm-up
AMRAP X 7
:40 Bike (Inc. pace each go)
30 Single Unders
10 KB Straight Leg Deadlift

Weightlifting
EMOM X 10 (Weight)
EMOM X 10
Minute 1: 10/10 Pallof Press
Minute 2: 8/8 Single Leg Glute Bridge

Metcon
“Ovie” (Time)
100 Double Unders
50/40 Cal Bike
100 Russian KB Swings (70/53lb) (32/24kg)
50/40 Cal Bike
100 Double Unders

20 MIN CAP

Cool Down
1:00 Thread the Needle/Side
1:00 Standing Calf Stretch/Side