Lifting tonight

Warm up

• 400 m run 
• 2 min skip
• then 2x 
• 10 ps SL good morning with dowel, keep non standing  leg engaged 
• Yielding ISO holds in lunge position set clock for 20 sec per side. 
• 10 inch worm with push ups
• warm up for the clean 

10m EMOM

– 5 ps SL good mornings  – 5 Hang Clean + Jerk

METCON

5 Rounds 20 SA DB Snatch (55/35/25) MW– Total Reps 40 Double Unders/100 SS 300m Row/ ASSAULT BIKE

finisher 3-4 rds

10 ps SASL band pulls 10 sp SASL band pushes 10 ps SA  DBELL O/H towel drags  20 sec ps lunge holds