WARMUP
800 Run negative split
Mobility - windmills, open and close gate
Dynamic Stretch - 1x air squat 2x air squat jump x 5
PVC roll
Mobility - windmills, open and close gate
Dynamic Stretch - 1x air squat 2x air squat jump x 5
PVC roll
BACK SQUAT From Rack
50x10
60x8
70x6
80x4
85x2
70x10
60x8
70x6
80x4
85x2
70x10
3 RFT
5 SDHP
10 Thrusters 95/65, 85/55, 75/45 65/35
15 Calorie Row
10 Thrusters 95/65, 85/55, 75/45 65/35
15 Calorie Row
CASH OUT - FIVES
3 rds
5 burpee
5 hspu
and practice OLY lifting homework
5 burpee
5 hspu
and practice OLY lifting homework
