Video Demo…

A. Deadlift 8 x 3 @ 70% B. 10 x 3 Pendlay Row (let feel dictate weight) Demo Video C. 10 Min AMRAP 8 Burpees 8 DB Thrusters 45/25 8 Pull Ups

Warm Up 7/13 – 7/19

400 m Run 15 Scorpion Stretch 10 Inch Worms 50 ft. Leg Swing / Knee Hug 50 ft. Walking Lunge Step w/ Rotation 25 PVC Pass Throughs 25 Overhead Squat 25 Sledge Hammer Swings

Mile Opener

1 Mile Run Then 4 Rounds of 100 ft. OH Walking Lunges 45/35 30 Wall Ball 20/14 30 KB Swings53/35