12.13.18

Iron

Push Jerk (Take 20 minutes to build to heavy single)

Performance

Metcon (Time)

FT:
50-40-30-20-10
GHD Hip Extension
20 GHD Sit Ups

Fitness

Metcon (Time)

25-20-15-10-5
GHD Hip Extensions
20 Ab Mat Sit Ups

Ryan Thompson