OUTDOORS where temps allow – please do not park in the lot
Warm Up
2 Rounds
-10|8 Cal Row
-8 Incline Push Ups on Box
-6 Box Step Up
-4 American KB Swings
*hands on the box
Mobility
Calf Rolling
Chest Rolling
Accessory
With a Kettlebell
2 Rounds
50s Work|10s Rest
1. SL Deadlift to Press, R
2. SL Deadlift to Press, L
3. Bulgarian Split Squat, R
4. Bulgarian Split Squat, L
5. Tempo Goblet Squat 3-2-1-1
WOD
40-30-20
Cal Row
Box Jump Over
Kettlebell Swings 1.5|1
Sit-ups
E2MOM- 10 Push-ups
Level 2 – 7 Push-ups, 1|0.75
Level 1- 5 Push-ups, 0.75|0.5
ADV – 27|24 Box; GHD Sit Ups; Deficit Push Ups (hands on plates 45’s|25’s)
Extra Work
Rogue Invitational Event 5
“The Mule”
21-15-9
Deadlift 315|225
Burpee Pull Up