Christine Girard coaches tonight ……….. be there !

Warm-up

• with an empty barbell, 2 sets:
• foam roll posterior chain and squats 10 deadlifts 10 back squats 10 good mornings/ use band please 10 reverse lunges in place *rest as needed no more than 8:00 on this

Front Squat 1-1-1-1-1 Front Squat rope climb 5-10x /lying down or hanging Metcon For Time: Row 1000m Run 200m Row 800m Run 400m Row 400m Run 800m Row 200m Run 1000m to 16 ave and around