General fitness Friday

Prep work
500m row
2X10 drinking birds
2X10 leg pumps

Strength
Deadlift
3X6@75-80%
2X5@80-85%
1X3@85-95%

If it feels good go on the higher end of the percentages

Wod
Level one
5 Rds for time
10 push ups
10 sit-ups
10 wall ball shots
10 box jumps

Level two
5 Rds for time
10 burpee+t2b
10 wall ball shots-unbroken
10 box jump over

ACC work
5X:45 plank hold

Cool down
Mobility
Post results

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