FIT
SKILL
15:00 TO WORK UP IN WEIGHT
2 REP SQUAT CLEAN – TNG
WOD
Ê21-15-9
THRUSTER
PUSH UP
ALT V UP
D – CHOOSE
F – 75/55
P – 95/65
COOL DOWN
1:00/side Dragon
1:00/side Lizard
1:00 Wrist Flexion
1:00 Wrist Extension
BURN
SWEAT
AMRAPX15
50M SLED PUSH
20 DBL KB DEADLIFT
70 SKIPS
20 KB GOB SQUAT
REST 1:00
STRENGTH
4 SETS
12 DEFICIT DEADLIFTS
*STAND ON TWO PLATE, KB IN THE MIDDLE
12 BANDED FIRE HYDRANTS EACH SIDE
24 GLUTE BRIDGES WITH BAND
