Thursday

CLASS PROGRAM

WU

3 rounds

death march

10 one legged glute bridge

slolo bear crawl

10 good morning

A.) 7 min cap

21-15-9

burpee over bar

deadlift 225/155

B.) accessory nft - 3 rounds

10 one legged RDL, W/ DB

25 standing band crunches

10 sumo defecit RDL, w/ DB

10 weighted situp, w/ DB

—————— 

C.) Deadlift

10-10-10

*ascending in weight, starting @ 50% 

D.) pick one -

3 rounds

40/30 cal assault bike

HS walk ramp course or 50’ as unbroken as possible

or  

5 rounds

every 3 mins

30/20 cal assault bike, as fast as possible

E.) 6 attempts to work to heavy 50’ sled push.

should work to heavy enough its a slow march