Thursday, July 11th 2019

Warm Up:
30 Cal Row
30 Second Dragon Pose L & R
30 Second Half Split L & R
10 Air Squats
10 Cat/Cow
30 Second Twisted Cross L & R
10 Windmills

Strength:
5x3 Back Squats @65%-70% (3 Second Pause at the bottom)
Rest 2 Minutes between sets

WOD
4 Rounds for Time
20 Cal Row
15 Dual DB Deadlifts 50/35
10 Dual DB Squats 50/35

Post Workout: 5 Minutes of any combo of Roller, Lax Ball, Stretch