Thursday, September 10th

Warm-up
30-20-10
Jumping Spider Lunges
Banded Good Mornings
Banded Upright Row
:30/:20/:10 Superman hold
Strength
4 Rounds : Butts and Guts
10 Single Leg Hip Thrusts (each leg)
15 Reverse Goblet Lunge (each leg)
20 Love Taps
30 Russian Twists
WOD
5 Rounds For Time:
20 Front Rack Step-ups (75/55) (24/20)
10 Bent Over Rows (75/55)
3 Wall Walks
*16 min cap

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