Thursday, August 9

warmup
shin box flow as a group
then
10 cal bike
10 spiderman
10 scorpion
x2

dynamic lower/core
15 dimmel deadlift
*95/65
*banded from the front
super set with
functionlal progression 1
20 reps
x3

wod/capacity
800m run
20 deadlifts (225/135)
600m run
15 deadlifts (275/165)
400m run
10 deadlifts (315/205)
200m run
5 deadlifts (365/225)

finisher
3×30 reverse hyper
100 banded leg curls