Monday, July 9

bike to ratner for WITMER CORE


4x{
5 high pulls @115
9 frog jumps
}

3x{
12 tap-tap-splits
16 omni barbell situps @65
}

3x{
10 hanging side crunches
12 angled candlesticks
}


bike to Stagg for throws


WITMER ALACTIC


4x chase the pull @3:00

4x 40yd dash @3:00