Friday, July 22, 2022
Video Brief: https://youtu.be/5myJ6iQ019w

Warm Up
2 Sets
10 Alternating Bird-Dogs w/2sec pause at extension
10 Banded Psoas March
2 Wall Walks + :15sec Wall Facing Handstand Hold
10 Deep Lunge Mountain Climbers
6-8 Push-Ups

Strength
Strict Press
Every 2:00 for 10:00
Set 1: 4 Reps @ 80%
Set 2: 4 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%
Set 5: Max Reps @ 85%

“Bane”
For Time:
24-18-12-6
Handstand Push-Ups
Bar Facing Burpees
Deadlifts 185/125#

Time Domain: 7:00-11:00
Time Cap: 15:00

QuickFit
10 Rounds For Time Of:
3 D-Ball Cleans
6 Burpees
15 Heavy Jump Ropes

Rest 2:00

1 Mile Run