Thursday July 23rd (RoxHer)

Warm-up

AMRAP 5 minute

40 skips

5 inchworm to push-up

40 skips

5 bootstrappers

5 shoulder openers

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Workout #1: Strength (Full Body)

3 Sets

10 DB hammer 90 degree raises

10 DB half-up rotation

10 DB shoulder press

10 DB up to half rotation

10 hammer 90 degree raises

4 Sets

20 DB Alt Box Step Up

20 alt standing external plate slides

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Workout #2: Cardio

For time

1 km run (test day)

into

5 Sets:

40s Work/20s Rest

Burpee Broad Jump

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Workout #3: Core

Tabata

barbell ab roll-out