7.20.2021

Warm-up
200 M Run
red band single arm shoulder press 12 each side
10 pass thru with band
5 inch worm
Green band stretch on rig for shoulders
Shoulder Press (3×12 65%)
Metcon (Time)
4 RFT
200 M Run
12 Front Rack lunge 75/55 + 95/65
12 T2B
12 Cal row/bike/ski

Bonus Abs
3×40 Heel Tap
1 max plank