P
A. Max set of S-HSPU (to ground) OR
Deficit HSPU (3x45lb plates per side)
B. 5 RFT [C15]
Run 200m
30 u/b DU
9 Hang Squat Cleans (135/95)
C. NFT:
21-18-15-12-9
Seated Straddle Leg Lifts (hands inside legs)
Weighted Hip Extensions (25/10)
F
A. Max set of Pushups
(If box, record box height, reps. Stop when form goes)
B. 5 RFT:
Row 250m/200m
20 Hops in place OR 8 Box Jumps (24″/20″)
9 DB Hang Squat Cleans (35/25) or FS (95/65)
C. NFT:
21-18-15-12-9
ABMSU (add weight if desired)
Superman reps
L45: A, B
Happy Belated Birthday to Sean!
10 03 17