4th of July

WARM UP (0-5:00)
5:00 skipping rope
3 rounds:
10 meter bear crawl
10 hanging shrugs
200 meter run
SKILL (10:00-20:00)
Athlete choice
10:00 practice
WORKOUT OF THE DAY (20:00-60:00)
“Emily”
10 rounds for time:
30 double unders
15 pull ups
30 air squats
100 meter sprint
*Rest 2:00 between rounds