8.6.19 Shirt Order due on the 7th!!!

A. Warm Up

3 sets NFT

8 single leg glute bridge/leg

30 second side Plank/side

*side star plank for challenge

20 mountain climbers *slow and controlled

*ring mountain climbers for challenge

B. Strength

Deadlift from blocks

4,4,3,2

***New height

**Barbell is set up just below knee

*Shins should be nearly perpendicular to the floor

C. WOD

6 rounds for time of

10 Russian KBS 70/53

Airdyne .3/.2 miles

-1 minute rest-