Sunday, July 15

4 rounds of continuous effort: run to fence and back 30s plank 5 Active Spiderman each side

Metcon (AMRAP - Rounds and Reps)

AMRAP 20: 10/7 Calorie Row 20 DB Snatches 20 Jumping Lunges 30 Double Unders

Metcon (No Measure)

Strength Cash Out 5 rounds: Max Effort Strict Pull-Ups 10 DB rows - one DB in each hand and row at same time

Choose a pull-up variation thar will be hard enoug, but still allow you to do at least 5 reps. e.g. ring rows, banded pull-ups, strict pull-ups

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