Lifting tonight….. Missing you Kelsey and Tony

Warm up

200 m run  10 ps renegade rows using bands, pulling back while in plank  bear complex with very light bar 5rds Banded leg walks 2x room   1 min – Banded wall squats, imprinted spine and thumbs moving up wall  5 ps Banded arms 3 position, push up, side, back 

Strength …..Endurance training

10x hill sprints 10 seconds of work 50 seconds rest …….Scaled is rowing or assault bike

Wod

3-5 rds for time  400 Meter Run 2 ps max effort Turkish get ups 15 Clean and Jerks (115/80)MW 75 Double-Unders/ 150 SS