Summer Spirit Friday
The Uniform

Row Sprints
10 x 500/400 Meters
Rest 2 Minutes

"Thunderstorm"
50 Squats
40 Sit Ups
30 Lunges
20 KB Swings
10 Meter Bear Crawl
20 KB Swings
30 Lunges
40 Sit Ups
50 Squats
*run 200m b/w every movement

"Heat Wave"
10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Toes to Bar
Max Calorie Bike

TODAY 7/21
Summer Spirit Friday is 80's!

Press
7x2, build

Cash Out
5 Rounds
1 Plate Push
:30 Plank Hold

TOMORROW 7/21
Summer Spirit Friday: 80's!

"Say You're Mine"
EMOM 20
1 - 45 Double Unders
2 - 15/12 Cal Row
3 - 200 Meter Run
4 - Rest

Summer Spirit Friday: 80's!

"Feeling Alright"
5 x 2:00on/2:00off
40 Sit Ups
Max DB Snatch

Summer Spirit Friday: 80's!

"The Admiral"
20 Burpee Pull Ups
20 Front Squats
20 Box Jumps