Thursday 7/19

Warm-up AMRAP 8

Row :30 Seconds

V-ups X 10

Side Plank Lift Offs x 10/side Strength A.1: 1-Arm Farmer's Carry (3 x 50'/side, Rest 30 Seconds) A.2: Bent Over Sled Drag (3 x 75', Rest 30 Seconds) A.3: Dead bugs (3 x 8-10 reps/side, Rest 60 Seconds) Band Resisted Metcon (10 Rounds for time) 10 Sets:

300/250m Row @ Hard Effort

Rest/Walk 2 Minutes Stretch of the Day Pigeon hold x 1-2 minutes/side #workoutoftheday