I just love this picture of Cathy ….. YA it’s friday ! 

 

Warm up 

• Towel drag for hamstrings 10 ps
• 50 SS 
• 10 ps SL DL 
• 10 hollow rocks
• 10 superman 
• 10 lat retraction on rig
• 10 beat swings maintaining hollow rock position 
• finisher 2x 

 

strength

take 15 minutes to find your 3 rm Deadlift

 

WODIZZLA 4 rounds

3 min amrap
20 Dubs/ 40 SS
6 T2B/ hanging Knee to chest / using dowel tough toes in a v sit… go slowly
3 Deadlifts 225/155…. MW 
1 min rest between rounds

Finisher 2-3 rounds 

20  side to side Kettlebell lunges

10 bicep curls tempo 1/0/3.. lowering phase 3 seconds

5 military pushups