TGIF 5/23

Friday May 23
Warm Up
500m row/ 25 JJ and Shoulder prep non rowers
Then switch
Circle rig lunge open hips, 5 walk outs to push ups, 10 sumo squats then repeat

Strength Dead Lift
3×3 80, 85, 90%

WOD 15min AMRAP
20 OH smash ball go heavy
20 Push Ups
200m run

Cool down…. Take 5 min and foam roll!