Happy bday to our badass friend Dena. Thank you from the bottom of our hearts for all that you do.
Group warm up
Line drills
Strength (Not for time)
5-5-5
Ring dips
Strict HSPUs
Ghd situps
Metcon:
▪️Buy in: 52 double unders
❇️26 deadlift 185/155, 155/135, 135/95
❇️26 hspu flat surface (L3); 1 abmat (L2); box (L1)
RUN 200 m.
❇️26 box jumps 30/24, 24/20, step ups
❇️26 C2B, Pull ups, band
RUN 200 m.
❇️26 push jerks 105/75, 95/65, 75/55 (de load bar deadlift bar)
❇️26 bar hop overs
RUN 200 m.
▪️Cash out: 52 Goblet Squats 53/35, 35/26, 26/22
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