Lifting tonight 

WARM US UP EMILY 

STRENGTH Front Squat  Tempo 1/1/1 10-10-10-10 @ 70-75% Accumulate :20sec L-sit hold in between each set of squats, hanging or on Kettlebells WOD 10 Minute AMRAP 1 rope climb 10 Handstand Pushups 15 Dumbbell Walking Lunges Tempo 2/0/1 ACCESSORY 2-3 sets 

• 10 MSF deltoid raises
• 10 tricep presses, rings, bench 
• 10 calve raises
• 10 bicep curls