Thursday, December 1

Static Core

2 rds :30 on :15 off Plank Left Plank Right Plank Table Top

Deadlift (4 x 5)

12 mins Time Cap 5 reps @55%(Warm-up) 5 reps @60%(Warm-up) Then 4 Sets of 5 @ 70% 1 RM Deadlift.

Metcon (Time)

3 RFT 11 Thrusters(95/63) 11 Burpees 11 Abmats 11 T2B

Rx+ (115/73), Burpee OTB

2k Row (Time)

Max Effort 2k Row

CASH OUT