MON JUL 13 – 200713

Buy in: 4-5 min. 200-meter run 20 arm circles (10 forward/10 backward) 20 jumping jacks 10 star jumps

A) STRENGTH EMOM (Every min. on the minute for 8 min. (8 rounds): 5-10 horizontal railing pull ups (sub: scapular push ups) 5-10 push ups

B) CONDITIONING AMRAP in 12:00 Hill sprint or 200-meter run 10 box jumps 10 bench dips

C) ACCESSORY: ABS 3x 1:00 hollow hold 1:00 Reverse crunch w/hip raise

Cash out: 400-800m run, as time allows

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