SWOD
3 sets of:
Barbell RFESS x 5 reps each leg – AHAP
Barbell Hip Thrust x 5 reps – AHAP
Alternating Heavy Dumbbell Curls x 10 reps each arm
WOD
For time (14 min cap):
Run 400m
15 Back Squats (225/155)
Run 400m
12 Back Squats (225/155)
Run 400m
9 Back Squats (225/155)
……….
BURN
For time:
25 Burpees
then, 50-40-30-20-10 of…
KB Swings
Push Ups
then,
25 Burpees