WARM-UP/STRETCH:
Run or Row
Stretch
2 Round (45/35)
10 RDL
10 Front Squat
10 Push Up

STRENGTH: Back Squat (Low Bar)
10 (60%) – 8 (70%) – 6 (75%) – 4 (80%) – rest 2-3 min. between each set.
*Base percentages off of 90-95% of 1 RM

WOD: Jo P’s Birthday WOD
21-15-9
Deadlift (225/155)
Push Up
*After each round of push ups perform 6 TGU (3 R/3L)
*Record time and weight of TGU

FINISHER: Hanging Leg Raise
3 x 10