31 July 2016

To learn more about The Seven   click here

To learn more about The Seven click here

ArticleTo learn more about The Seven click here

Warm-up
3 Rounds:
5-10 Kip Swing / Knees to Elbow practice
5-10 Wall Ball

Mobility
T-Spine Smash (balls)
High Glute S&F (ball)
Shoulder Flex & Ext

Metcon
The Seven (Time)
7 Rounds of:
7 Handstand Push-ups
7 Thrusters, 135#
7 Knees-To-Elbows
7 Deadlifts, 245#
7 Burpees
7 Kettlebell Swings, 70#
7 Pull-ups

A suicide bomber killed seven CIA officersand one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009

To learn more about The Seven click here