Sunday July 21

Warm-Up
3 rounds of
R2R spider crawl (knee to chest walk back)
Crab walk (Hamstring walk back)

Skill – Ring Work
– Inversion
– Skin the Cat
– Band MU progression
– 2 x 5-8 False Grip Ring Rows
– 3 x 3-5 Band Assisted MUps (scale up to continuous or strict MU)

Team Met-Con – “5K the Hard Way”
Run 1 K as team
Row 3 K w/ switch + 5 burpees on the minute
Run 1 K as a team