JULY 12th
5 sets:
5 DB Front Squats
Rest 60 seconds
10 Single-Arm Dumbbell Row
Rest 60 seconds
-then-
Complete as many rounds and reps as possible in 10 minutes of:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press
You must perform 5 burpees any time the weight settles on the ground.
July 13th
For time:
Run 400 M
30 Toes to Bar
Run 800 M
30 Toes to Bar
Run 400 M
July 14th:
“Tino”
For time:
100 Calories of Assault Bike
75 Box Jump-Overs (24″/20″)
50 Toes to Bar
25 Deadlifts
July 15th:
TEAMS of 2
alt movements throughout,
AMRAP 30:
50 Double-Unders
40 Wall Ball Shots
30 Kettlebell Swings
20 Burpees
10 Pull-Ups
July 16th
3 rounds NFT:
12 ring rows
:30 hollow rock
100m FC
*5 SA RKBs each 50m
-then-
2 rounds for time:
400m run
50 ALT DB snatches 50/35