TUESDAY MAY 19th

WARM UP
400 m run
3X 10
SHPT
GOODMORNINGS
SPIDERMAN PUSHUPS
LUNGE
SQUAT

STRNGTH

Strict Press FIND YOUR 3REP MAX
DROP SET 10-#GIRLS 20 # guys 8X3

WOD
For Time:
-800 meters RUN(CASH IN)
-30 Burpee
-20 BAR MUSCLE UP ( modify 40 C2B PULL UPS 40 DIPS RING)
-10 HSPU DEFECIT (BLUE PLATE -no pad , BLUE &GREEN w/PAD)
-800 meters RUN (cash out)

ACCESSORY
One Arm DB Rows 3×10 Per Arm

Clean Grip Bent Over Barbell Rows – 3×10

CORE
Standing Banded Oblique Twists – 5×20 Per Side

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