Friday June 23rd

Lifting skills
10 EMT (lift every 2 minutes )
Deadlift
5-5-5-5-5
(Work up to heavy 5)


Wod :
Alternating tabata
:20 on /:10 off x 24
Sit ups
Hang clean 95/65
Ring rows
Front squats 95/65

HERD FIT
50-40-30-20-10
Burpees
Calorie Row