Monday 07/31/23

Workout

Warm Up

3 sets :30 each :10 rest 
-seal jacks 
-ring rows 
-empty bar front squats 
-plank 

WOD

For time: 20 min cap  
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict pull ups 
Front squats (115/85 85/55) 
Weighted sit ups (athlete’s choice) 

Finisher 

3 sets 
20(total) cossacks 
:30 side plank hold L and R

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