Monday 7/30

Warm-up Oblique opener x 5 breaths

+

3 Rounds

Bike 8/5 calories

Mini Band Standing Clam Shell x 10/side

Mini Band Glute Bridge x 10 + In and Out x 10

Back Squat With mini band x 3 tempo @ 53X1 *add weight each round Strength A: Back Squat (Build to a 1RM) B: Supinated Pull-up (1 x Max Reps, Rest As Needed) Done at bodyweight

Modify Banded or Vertial Box Pullup Metcon Fran (Time) 21-15-9

Thrusters, 95# / 65#

Pull-ups Cool Down 10 Minutes A/B @ a conversational place #workoutoftheday