Warm Up: 2 rounds- 400m run 10 deep lunge-kick-switch (5R, 5L) 10 wall squats 15 Russian swings (55/35) 5 pull ups 15 sit ups w/ab mat or 10 GHD sit ups Foam Roll: glutes, back, IT bands, quads DL review and set up For Time: 100 DL or SDL (155/115) EMOTM 5 T2B Collect 2 minutes of (Athlete's choice!): L-Sits, plank, or sit ups
