7-21

-Buy in(3 rounds)

100m-run

5-pry squats

10-up downs
-W.O.D.

10 min.-sled push plus double under relay(Down and back with the sled then right into jump rope 30 DU’s or 60 singles)

*Rest 2 min.*

10 min. (Just move)

400m-ball or plate carry 20/10 or 45/35

30-flutter kicks

15-good mornings 45/35
-cash out

1 min.-bar hang

Roll/stretch

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