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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