Monday July 9th

A. Every minute, on the minute, for 12 minutes (3 sets of each):

Minute 1 – Ring Rows x 8 reps @ 20x1

Minute 2 – Plank Holds x 40 seconds

Minute 3 – Reverse Snow Angels x 15 reps

Minute 4 - Hollow Rocks or Hold x 40 seconds

B.  For time:

60 Double-Unders

40 Russian Kettlebell Swings (70/53)

20 Ring Dips

5 Bar Muscle-Ups

400 Meter Run

5 Bar Muscle-Ups

20 Ring Dips

40 Russian Kettlebell Swings

60 Double-Unders

HERD FIT

4 RFT

100m Sprint

10 Medball sit-ups

100m Sprint

10 HR push ups