Monday, July 4

Warm-up
Warm-up
5 RDS of "Rowling" (200m)
RD 1 Penalty-Samson Lunges
RD 2 Penalty-Up-Downs
RD 3 Penalty-Reverse Lunges
RD 4 Penalty- Straight Leg Sit-Ups
RD 5 Penalty-Burpees

Weightlifting
Back Rack Reverse Lunges (3×12 (6/leg))
Back Rack Reverse Lunges
3×12 (6/leg)

Metcon
Metcon (Time)
7 RFT
4 Burpees
17 Sit-Ups
Cash Out: 76 Cal Row

20 MIN CAP

LEVEL UP OPPORTUNITY: Cash Out Row Sub 5 minutes (Conditioning Focus)

Cool Down
1:30 Alternating between Cobra and Child’s Pose
1:00 Pigeon Pose/Side