Friday, July 12th

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For time: Buy in – 30/24 cal bike 4RFT 50 DU/100 SU 25 V-Ups 20 Plate OH Lunges (stationary) 45lb/35lb | 35/25 | 25/15 15 Plate Goblet Squats 45/35 | 35/25 | 25/15 10 Handstand Push Ups | 1-2 mats | Pike Push Ups or z-press Cash out – 30/24 Cal Row

Buy in and cash out can be switched for larger classes. For core, hold a light DB or WB between feet for leg raises.

Core: 4 supersets 30s weighted plank 10 Weighted Hanging Knee Raise rest 1 minute