Monday, July 6, 2026

cfelation
1 day ago
1 min read

Warm Up

Runners warm up—10’s of

JJ’s, T’s, Pogos, Lunges

PVC

Michael Phelps

Run 2 laps,bike,row

20 High Skips

15 Wall Balls

Bend Over Rows 3x8, 4x6 heavier

WOD

5 Rounds

9 Back Squats (115/155)

9 Ring Dips

9 Jumping Lunges

EMOM do if didn’t get rid,

9 high knees

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