Thursday, July 21

Warm-up
Warm-up
AMRAP X 7
15/12 Calorie Row
10 Superman PVC Pass Throughs
10 Scap Pull-Ups
10 Banded Lat Pull Downs

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

Metcon
“Junko” (AMRAP – Rounds and Reps)
AMRAP X 15
2,4,6, Etc.
Pull-Ups
Calorie Row

LEVEL UP OPPORTUNITY: C2B Pull-Ups (Gymnastics Focus)

Cool Down
1:00 Banded Lat Stretch/Side
1:00 Alternating Between Cobra/Down Dog