Thursday June 13

FIT

SKILL/STRENGTH
A) ROMANIAN DEADLIFT
12 - 12 - 12

B) 3 SETS:
8 Barbell Glute Bridges
15 Hollow Rocks

WOD
10 ROUNDS:
6 Front Rack Lunges
4 Toes to Bar
2 D Ball Over Shoulder

D - Choose weight, Knee ups/Leg Raises
F - 75/55, 100/70
P - 95/65, 150/100

---

BURN

SWEAT

EMOM 16
1. 10 dbl kb deadlifts
2. 6-8 burpee box jumps
3. 10 kb swings
4. 6 kb squats

CORE
EMOM 9
1. 10 alt seated z press with light kbs
2. 10 alt gorilla rows
3. 10 fast single light kb bent over row,
hold at chest rest of the min (this should burn)