Look Lisa go!!
WARMUP
bike 3 min
3 rds
10 pvc pass thrus
10- pvc oh squat
10 pvc superman
then
10 jumping jacks
20 sec running in place
30 air squats
3 rds
10 pvc pass thrus
10- pvc oh squat
10 pvc superman
then
10 jumping jacks
20 sec running in place
30 air squats
DEADLIFT
DEADLIFT: 15 minutes of work. 3x5 warm up sets then 5x1-2 increasing weight
4 RFT
15 box jump 24/20
15 ball slam 40/30, 30/20, 20/10
15 kb swing 70/53, 53/35, 44/26
15 cal bike/row
15 box jump 24/20
15 ball slam 40/30, 30/20, 20/10
15 kb swing 70/53, 53/35, 44/26
15 cal bike/row
3 rds
20 DUs
10 hollow rock
20 walking plank
20 DUs
10 hollow rock
20 walking plank
