July 4, 2022

Happy July 4th

Warm-up
3 rounds
60 seconds on a machine
10 Banded Good Mornings
:30 second pigeon pose

Metcon
Hero workout named Manion

7 rounds for time
400m run/500 row/1200m bike
29 Back Squats 135/95

Intermediate
5 rounds
400m run/500 row/1200m bike
29 Back Squats 115/85

Scaled
5 rounds
300 m run/400m row/900m bike
29 back squats 95/65

Time Cap 40 mins