July 11th

Warm up

200m Run

10 Walk-out push-ups

10 PVC Pass through

10 PVC Figure 8’s

10 Burpee High Jumps

200m Run

-2min Rest-

Workout

Strength:

EMOM: 12mins

Push-ups * 12 reps

Sky Touch * 20 reps

Renegade Rows * 6 reps (R-Row, L-Row =1)

-2min Rest-

4 sets 

Alt Feet Split Jerks * 6 each side

Burpees * 8 

Buy out 400m 

 

 

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