Warmup 2x
Short lap
10 twisting lunges

10 jumping pullups
10 easy ring dips
5 8-count bodybuilders

Mobility and Lift
What lift did you do last? Check your binder, and move on to the next lift (incl. mobility) in the series: Deadlift, Bench Press, Bent-Over Row, Back Squat, Overhead Press supersetted with Pullups.

NOTE!: the rep scheme will change each time through the lift series (for example, the 'sets x reps' scheme for the first time you deadlift - which is 3x5 - is different than the second - which is 3x3).

MetCon - COMPARE THIS WORKOUT TO TUESDAY, WEEK 1 (July 12)
5RFT
10 Wall Ball (20/14)
10 Squat Clean (95/65)
1min rest

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