Happy 4th of July!
Warm-up
• 100 Double Unders
2 rounds:
• 10 PVC Around the World CW
• 10 PVC Around the World CCW
• 10 PVC Passthroughs
2 rounds:
• 10 Band Triceps Pushdowns
• 10 Push-ups
• 10 Ring Rows
Strength
10-8-6-4-2 reps:
• Bench Press
• Strict Dips
Increase weight to finish heavy.
Conditioning
30 min Alternating EMOM:
• Even min: 10 Wall Balls 20/14#
• Odd min: Max Row calories
Score is total number of calories.