July 5, 2019 Posted on July 4, 2019 by glennstake a) WARM UP: 3 rounds: 5 barbell good mornings 10 empty bar deadlifts 5 Barbell hip thrusts 15 mountain climbers 20s side plank per side b) STRENGTH: Deadlift: 5 X 5 @ 70% on the 5th set- Rep out c) WOD: For time 25 Calories on the assault bike 5 rope climbs (P: 10 ground to standing pulls, Rx+: legless) 25 calories on the bike 50 kettlebell swings 24/16 25 calories on the bike 5 rope climbs 25 calories on the bike Share this:TwitterFacebookLike this:Like Loading...