July 22, 2016


Happy Friday!
Warm Up:
Run 800m
Foam Roll and Stretch out! 

Strict Pull Ups 
5-5-5-5-5 (band if necessary) 

AMRAP in 15 Min of: 
Row 600m
30 Wall Balls (14/10#)
30 Sit Ups 
Row 500m
35 Wall Balls 
35 Sit Ups 
Row 400m
40 Wall Balls 
40 Sit Ups 
With time Remaining Max Burpees (yes they can count toward your burpee challenge) 

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