5/10/19

Warm Up

  • 10 Roll back and Reach
  • 10 Bird dogs
  • 20 Bar Good Mornings
  • 15 KB Upright rows
  • 20 Slam Balls

Strength- with a partner 16 min to build to an 8 Rep Deficit Deadlift (standing on 45 pound plates) 10-10-8-8-8-8-8

WOD 4 RFT 15 min Cap

  • 400m Run
  • 15 SDLHP 95/65
  • 9 Burpee Box Jump Overs 24/20

Core Finisher 1 Min at each position

  • Plank
  • Rt side Plank
  • Hollow Hold
  • Lt side Plank
  • Plank