July 20, 2021

Public Enemy

View the Workout See the Whiteboard

Strength/Skill:
15 min to find Max Height Burpee Box Jump
-Must jump straight onto the box from the burpee, no extra step

Metcon:
3 Rounds
100 Double Unders (2 min cap/200 SU)
3 Rope Climbs
20 Kettlebell Swings 70/53lbs
15 min cap

Accessory Work:
Arms By JT
3 Rounds
5 Negative Pullups
5 Negative Handstand Pushups
10 Alt. DB Bicep Curls
10 Banded Pushdowns

Mobility:
3 min Glute Supernova Smash, per side

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