Friday July 9th

3 Rounds
200m run
12 Cossack Squats
3 Inch Worms
3 Minutes banded glute activation

Strength Sumo Deadlift
Remember your 5 rep max from the beginning of the cycle? You should be getting close to or past that weight

On a 12 Minute Clock
12 Empty Bar Curls
12 DB Bench Presses
12 Weighted Sit Ups

Extra Outside- If you arent going full send on this extra work today, you are doing it wrong
Every 4 Minutes for 20 Minutes
AAB 10/7 Calories
100m Shuttle Sprint (50m out and back)