Thursday 1-4-23

Deadlift Seminar January 13th 9:30am

Warm Up:
Run 400m
EMOM for 5 Min 
12 Sit Ups 
5 Push Ups 

Skill:
2 Rounds 
15 Seated DB Shoulder Press (sit on floor legs out straight)
10 Deadbugs holding Wall Ball (each side see video on insta)
1 Min Plank Hold 
15 KB Pull Overs (see insta video)

WOD:
21-18-15-12-9-6-3 Reps for time of:
Cal Cardio 
DB Thrusters (40/25#)
Kettlebell Swings (53/35#)