Tuesday- July 24th

Weekly Warm-Up: 10 min. AMRAP

+ Today's Warm-up Movements:

*Samson Lunges x 16

*Arm Circles

A. “Fire Alarm”

For Time:

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

50/35 Cal Row

3 Rounds Bergeron Beep Test

Bergeron Beep Test = 7 Thrusters (75/55), 7 Pull-ups, 7 Burpees

B. Buy-Out

Hollow Hold/Rocks 2 x :45, then

Pec Smash w/tennis ball or foam roller x 60 seconds each