Warm Up X2

  • Run up to 1st St and back
  • 16 lunge with twist
  • 10 T Pushups
  • 15 KB swings
  • Floor Kongs Up and Back


  • Lacrosse Ball Posterior Chain

Weight Training: Percentages based off of new working max

Deadlift: 70%x3, 80%x3, 90%x max reps @8-9RPE (might not be 3)


Good Morning 3x10 @7-8RPE, 1:30 rest
Hanging Leg Lift 3x10, 1:00 rest
50 burpees for time