Monday, July 20 - Saturday, July 25

Monday, July 20

Warm-up: 2 rounds - :30 calf stretch + 10 alt single leg v-up + :30/side couch stretch + 10 alt reverse Samson + :30 upward to downward dog + 10 pvc pass through  

WOD:

30:00 AMRAP @ steady pace (zone 2) - 

400 meter run 

40 v-up, weighted if able (15# plate or less) 

20 calorie bike 

40 alt reverse lunge (no weight) 

400 meter run 

40 KB swing (53/35 or 40/25 or 30/15) 

20 calorie bike 

40 push-up 

Accessory:

3x :30-:60/side Copenhagen plank (hold light DB @ hip if able)