Thursday, July 24th

Warmup: 3 rounds of:

12 calorie legless row,

8 ring pushups,

30 second hollow hold,

8 ring rows,

30 seconds reverse lunges

++++++++++++++++++++++++++++

WOD: 40 minute AMRAP

1 Calorie Assault Bike

1 Bounding Lateral Plate up and overs (example: right of plate, on top of plate, left of plate)

1 Plate Burpee (plate must sit flat on the floor :)

**Add one rep for each movement until time is called