THURSDAY'S WORKOUT OF THE DAY

WARM UP
DYNAMIC STRETCHING
PVC STRETCHING

SKILL/STRENGTH
DEADLIFTS
3-3-3-3-3
Start at 45% and progress to 100% of max.
20 Min. CAP

METCON W.O.D
10 KETTLE BELL SWINGS #53 #35
10 KETTLE BELL THRUSTERS
10 KETTLE BELL S.D.H.P
10 KETTLE BELL RUSSIAN TWIST
10 CALS. ROW OR BIKE OR SPRINT RUN 100M

20 MIN. AMRAP

onerepublicfitnessComment