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Friyahhhh 10142022

WARMUP

COREx2

1.10 side plank leg lifts/ ea

  1. L-sit hold 30 sec

  2. Sorensen hold 45sec

  3. 10 / side Tall kneeling landmine anti rotation


skills

7min cap

40 shspu

or

40 ctb pull-ups


HIP-THRUSTS

5-4-3-3-3-3


WOD

3sets

5-4-3-2-1

deadlifts 225/155

bbjo 20/24


rest to full recovery !

score = fastest set.





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