15023482475992006031377.jpgWARM UP

400M run then 2-3 rounds of:
– 5 PVC go-thru’s
– 5 PVC Overhead Squats
– 5 PVC Good Mornings
– 5 Push ups
– Sampson Stretch x 1 ea side

 

STRENGTH

Back Squat: 5×3 @ 92%
Deadlift: 5×3 @ 72%

 

WOD

4 Rounds
– 30 DU (singles: 3:1)
– 25 AbMat SitUps
– Waiter’s Carry (60#/40#): One lap per arm!

 

POWERHOUSE

50 Glute-Ham Raise (Click for scaling options!!!)

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