FRIDAY JULY 20

WARM UP

400 meter run

3 rounds

20 second handstand

10 inch worm push ups

10 KB swings

30 second samson stretch

STRENGTH

Work up to 1RM shoulder press

WOD

For 20 minutes do the following:

On the odd minutes do medicine ball slams-men 20 reps/ ladies 14 reps

On the even minutes do burpees - men 10 reps/ ladies 7 reps

The workout is "RX" if the medicine ball is 20lbs men/ 15lbs ladies, and you don't miss any reps during the given minute.

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