Warm Up:
:30 sec Row Sprint
10 GHD Back Extensions
20 Russian Twists

Strength: 5x5 Deadlifts
65-70-75-80-80% of 1 RM

7 min AMRAP:
3 Burpees
150m Run
4 DB Thrusters/Arm
20 Air Squats

"Do not ask for a lighter cross...strengthen the body, mind, and spirit...and carry what the Lord has given you..."

Post all scores/times/reps/loads/modifcations to comments.

1 comment:

Phil said...

DL: 5x5

3 rds + 3 thrusters..finished final rounds after time

SP: 5x2

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