Friday, July 17, 2026

3 rounds
10 light db strict press
10 burpees
30 double unders

Deadstop deadlifts
4x7 @ 65-70%
Split squats
3x10 hold dumbbells by side

Strict toes to bar
3x10
L-sit
Accumulate 3 minutes
Balboas
3x12-15

5 sets
3 minutes of work/1 minute of rest
200 meter run
14 dumbbell snatch 70#/50# dumbbell
Remaining time, max bar muscle ups