Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls
Skill Work
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
WOD
WCG -4 RFT 400M RUN 12 S2OH 135/95
Cash Out
SIT-UPS WEIGHTED 45/25
