7.22.18 Sunday

A. Three Sets
Lateral Lunge w/ Pause x 8/side **Focus on Driving Knee out at bottom**
DB Cuban Press x 8 reps
Birddog x 5/side **Knees off Ground if Possible**
B. Every 3 minutes x 3 sets
Pushup on DBs on x 6 reps
Renegade Row (L+R = 1) x 6 reps
Hang Squat Clean Thruster x 6 reps
C.  Teams of 2, break up as you see fit, complete as many rounds and reps as possible in 20 minutes:
50/35 Cal Assault Bike
50 Kettlebell Swings 70/55#
50/35 Cal Assault Bike
200m Med Ball Run 30/20# **Team Runs together, Each person Has a Ball**

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