3 sets
12 banded landmine rdl w 3 sec negative, green band
Into
16 walking lunges
Front squat
20 light mummy 55#
5 bottom half into 5 full x3 75#
Same 95#
10 heavtbw 3 sec negative 115#
20 drop 20% last weight 95#
3 sets
15 banded kneeling dbl kb front rack hip thrusts w 3 sec negative, green band w 35# kbs
Wod
10 cal ski
15 burpees
10 cal ski
Rest 1 min
20 cal bike
15 burpees
20cal bike
Rest 1min
30 cal.ski
15 burpees
30cal ski
Time: 12:45
