Thursday July 18

Warm-Up
3 rounds of
5 Dive Bomber Push-Ups
10 Scorpions
10 Superman w/ arm retraction

Strength
5-4-3-2-1
Weighted Chin-Ups
* scale down to 5 x 2 Chin-Up Grip Negatives
* scale up to 5 x 2 Rope Climbs

Met-Con
3 Rounds for time of 60 DU & 15 Burpees
– scale DUs to 60 lateral hops over PVC

Accessory Work
3 Rounds NFT
10-15 Powell Raise