Join the CFR7 and BCF crews to watch the Nationals take on the Padres on July 17! If you want to join the group, make sure to reserve your spot by July 6. You can find more details here.

Strength

E3MOM 18
3 Squat Clean and Split Jerks (↑)

Conditioning

4 Rounds
10 Each Arm Dumbbell Overhead Lunge (50/35) (Fx: 35/20) (Rx+: 70/50)
20 Toes to Bar (Fx: 15)