Sunday, July 31

Warm-up
Warm-up
AMRAP X 9
200m Jog
10 Air Squats to Medball
10 KB Deadlift
10 Samson Lunges
10/10 Leg Swings

Metcon
“Dancing Queen” (AMRAP – Rounds and Reps)
AMRAP X 28
800m run
20 Med Ball Cleans (20/14lb)(9/6kg)
20 Russian KB Swings (70/53lb) (32/24kg)

Finisher
3 Sets (:30 on, :30 off)
MB Russian Twists

Cool Down
1:00 Feet up the Wall Stretch
:45 Thread the Needle Stretch/Side