Thursday, September 13

warmup
1min jump rope
10 russian baby makers
10 lateral step/leg
x3

dynamic lower
10 suitcase deadlift/side
8 ghd glue ham raise
x3

wod
10 back squat (135/95)
20 ghd situp
AMRRAP in 10min

capacity
20 air squat
20 abmat situps
200m run
x6

finisher
2min couch stretch/side