WARM UP – MOBILITY
5 mins spine rotations; iron cross, scorpions etc.
2 rounds:
10 BB g-mornings
15 BB glute bridges
20 Air squats
10 Seated leg lifts
10 Straight leg sit-upsWOD A
DEADLIFT X 4
E3MOM x 5 sets:
8-6-4-4-4 Deadlifts

-Approx. percentages:
60-65-70-75-80
*Adjust these based on how you’re feeling todayWOD B
PROJECT RUNWAY
3 rounds for time:
500m run
7 Hang power cleans 185/125lb
21 Wallballs 30lb – 10’/20lb – 9′

-2 sets max. first set of PC’s
-Stagger a second heat by 2 mins, partner up where possibleACCESSORY
1) 3 sets, easy pace:
20-30 banded hamstring curls
8-10 Bird dogs /side
40-60 secs side plank L&R
40-60 secs front plank

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