4th of july

FT:

250 Double Unders

56 Burpees

34 Hang Power Snatch, 95#

13 Standing Ab Wheel

1 Mile Run

LT = 31:47 in 2023 w/ 247 DUs

30:54

Aux Core

Neck Bridge with 25# Plate Rotations 3x8ea

Front Plank DB Drags 3x8ea @ 15#

Band Resisted Rotation w/ 20# Medball Hug 3x15ea

4 Way Deadbug w/ 5# DBs 3x10

Aux

Walk 20 minutes w/ 20# vest