WARMUP
INSTRUCTOR LED

STRENGTH / FOUNDATION
20 MIN. TIME CAP:
FRONT SQUAT
EVERY 2 MINS. 3 REPS X7 SETS; START AT 80%
(2 WEEKS AGO ON 7/6; E2 MINS. 3 REPS + PAUSE X7 SETS: START AT 70%)

WOD
4 ROUNDS FOR TIME:
400M RUN
15 RING DIPS
20/15 CALORIE ROW

COOL DOWN