SUN 12th July

WARM UP

• 2:00 EZ Row into...
  

EMOM x 3 MINUTES

• 7 Burpees into Max Single Unders
  

(No Measure)

BODYWEIGHT CONDITIONING

EMOM x 6 MINUTES

• 6 Up-Downs

• 6 Hand Release Push-ups

• 6 Wall Ball Throw

-Rest the Remainder of Each Minute-

*Wall ball throw = 1 squat + throw straight up

(No Measure)

SUNDAY SWEATFEST

EVERY 4:00 FOR 5 SETS

• Row 300/250m

• 15 Burpees

• 10 Russian KB Swings

-Rest Remainder-

(Score is Each Set for Time)