Thursday, July 10th

Warmup: 10 minutes of:

300 meter row,

Plank postition plate drag x 10 meters,

Banded pull aparts x 20,

Banded Flies x 20,

bar hang x 30 seconds

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Interval Sprints: 20 minute CAP

10x10 meter Assault Bike Sprints

Rest = Work

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Endurance: OTM x 21 minutes

Minute 1: 20 jumping lunges

Minute 2: 8/10 Calorie Row or Ski Erg

Minute 3: 1 Dumpster Dash