Wednesday, July 11th 2018 (teens)

Warm-Up:
400m Run
1 Min Wide Squat Hold
:45 Second Right Side Half Split
:45 Second Left Side Half Split
10 Cat/Cow
3-Way Banded Stretch

Strength/ Skill:
4 Sets
Bench Press
6-8 Reps
Rope Climb
4 Rope Pull Ups (Right Side)/4 Rope Pull Ups (Left Side)
Scale to Standing Single Arm Rope Row; 4 Each Arm
::Rest 2 Minutes::

Workout of The Day:
“Helen” 
3 Rounds For Time
400m Run
21 Kettlebell Swings (55/35)
12 Pull-Ups