Friday, June 4th

Warmup: Row, Run Bike —> get your blood flowing

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Midline —> “GHDamn”

2 minutes max rep GHD Situps :)

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Practice: Goblet behind leg Pistol Squat

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Strength: Bench Press 6x3

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WOD: For Time

800 meter run

30 Meter Single Arm DB Over-head walking lunges ~ Change arms anytime

20 DB Russian Twists ~ use same weight as OH Lunge

400 meter run

20 Meter Single Arm Lunge

18 DB Russian Twists

200 meter run

10 Meter Single Arm Lunge

16 DB Russian Twists

Joe Kusnitz