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

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