Thursday, July 12

Warmup
30 mt climbers
20 situps
10 strict pullup
x3

Dynamic Lower
75ft bent over hamstring
sled pull
15 hip bridges
x3

WOD
400m run
500m row
20 cal assault bike
100 double under
20 cal assault bike
500m row
400m run

Finisher
2min frog stretch
2min pigeon/leg