7.16.2021

Warm-up
2xs
1 min bike, ski, row
50 ft samson stretch
50 Ft side lunge
10 Scapular pull ups
Metcon (Time)
8 Rounds for Time
10 Pull Ups
10 Cal row/ski/bike
10 Toes 2 Bar
100 M Run
1 min rest after each round
TIME INCLUDES REST

Bonus Abs
2×20 each side single arm DB side bend