fri, aug 2

warmup
100m run
5 kicks on to the wall or
free standing attempts
10 kip swings
x2

dynamic conditioning
20 ghd situps
50 banded good morning
x3

*complete in under 5min

wod
30 cal assault bike
then
7 ring dips
3 tire flips
x5
then
30 cal assault bike

capacity
10 cal row
14 box dips
21 kb swings
amrap in 16min

finisher
30 banded good morning
50 band pull apart
x3