Friday, July 18, 2025

PRE: 5 Sets, Every 2:00 Complete: 3 Front Squats (185/135), 5 Strict HSPU

WOD: 2 Rounds:

AMRAP 5:

-100m Run

-12 Lunges

-10 MB Sit-ups

*1 minute rest

AMRAP 5:

-15/12 Cal Bike

-12 Push-ups

-10 Alt. Renegade Rows

*1 minute rest

AMRAP 5:

-15/12 Cal Row

-12 Barbell Bent Over Rows

-10 Barbell Curls

*1 minute rest

POST: 2 Rounds: 20 Hollow Rocks, 10 Side Plank Hip Dips/side, 20 Russian Twists