Thursday July 15th

Warm up - Hamstring stretches, couch stretch, squat hold, leg swings, calf/ankle stair stretch

3 min on 3 Min Off x 4

200 M Run

2 Rounds

5 Pull Ups

10 TTB

15 Air Squat

Max KBS

Rest as Needed

Every 10 Min x 3 (round one you do burpee, round two pistols, round three burpees)

3 Rounds

15 Cal Bike

10 Burpees/Pistols/Burpees

15 Cal Row