7.15.2021

Warm-up
400 M Run
Red Band – OHS, GM, Pass Thru, single arm shoulder press

Skill Work
Rope Climbs
Advanced – Peg Board
Metcon (Time)
For Time
800 M Run
50 Sit Ups + GHD
40 Push Ups
30 KB Swings 53/35 + 70/53
20 KB Snatch
10 Headcutters
5 Rope Climbs + Peg Board

Bonus Abs
3×50 Heel Taps