2021-07-02 7-Fit

Warm up (6 minutes)

3 rounds:
15 banded tricep extensions
15 banded bicep curls
10 Hollow Rocks

Strength (15 minutes)

4 Rounds
10 Each Arm Dumbbell Bicep Curls 
10 Dumbbell Tricep Extensions
10 Push-Ups

Metcon (19 minutes)

• 2 minute transition
• db front squat review (2 minutes)
• db deadlift review (4 minutes)

1) AMRAP 5
10 Box jumps
15 DB Front Squats
10 Burpees

Rest 2 min

2) AMRAP 5
10 Broad Jumps
15 DB Deadlift
50 DU/100 SU

Rest 2 min

3) AMRAP 5
10 Box Jumps
10 Burpees
15 DB Deadlift
50 DU/100 SU

Roll out for remainder