THURSDAY SEPT 10th

WARM UP
400m run
2X
DUCK WALK
SPIDERMAN CRAWL
BEAR CRAWL

CRAB WALK
Mobility
wall squat
Couch stretch
Ankle
T-Spine smash

STRENGTH
SUMO DEADLIFT Build to a heavy 3RM
3-3-3-3-3
WOD 5 Rounds for time
6 BURPEE BOX JUMPS
9 DEADLIFTS 225/155
400 m run W/ 20/14 # medball or Weighted vest
FINISHER
Banded Leg Extensions – 5×25

L-SITS 4X ME

Band Assisted Inverse Curls – 3×10 use a partner to holdyour feet

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