Phone: (813) 440-8882

Friday July 19th

18
Jul

Friday July 19th

Warm Up
12 Min Emom
1- 8 Leg Raises (group or hanging)
2- 10 Death March Steps
3- 8 Kip Swings
4-40 seconds of alternating bird dogs, a few second hold on each one
5- 5 Empty Bar RDL 6- 10 Sit Ups

WOD *yes we are deadlifting twice this week because it’s good for you!
1 to 10 Toes To Bar
10 to 1 Deadlifts (225/155)

This is 55 deadlifts. scale accordingly.

**Assault bike and sled finisher for extra work
6 minutes
even minutes max assault bike cals in 30 seconds
odd mintues. 1 empty sled push to the cone.

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