9.5.19 Thursday

FR: Quads/Thoracic Spine x2m

Bird Dogs 2x5e + Side Planks 2x5e (Hold each for 3s)

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Warmup: 2 rounds

Glute Bridge x20 + SL Glute Bridge x10e

Low MB Hold x20-30s + 10 MB Thruster

Band Spread Apart x20

Skill: Front Squat

Air Squat x10

Goblet Squat x10

PVC Front Squat x10

BB Front Squat x10

Strength: Front Squat

Warm-up: 3x3 (50%, 60%, 65-70%)

3x3 @ RPE 8 + Heavy KB Deadbug x30s ea

WOD: “Kamikaze”

For Time:

21-15-9

Thruster (95/65)

Cal* Assault Bike

*Women’s cal: 18-12-6

(7m Cap)

Post-Strength: 3 Sets

SB Hamstring Curl x12-15

KB 1 Arm Row x12e