Warm Up
Skipping practice 5mins
Row 500m (focus on form)
5-5-5 strict gymnastics-style pushups (between sets 30sec downward dog)
30 wall squats
Front Squat
7 x 7
60# x 7 x 7 (heaviest fixed bar there!)
WOD (adapted from CFSG.com)
Death by dumbbell thrusters (12mins)
With 20# dumbbells
Reverse hip extension with 10kg plate
2 x 15
L-sit holds (focus on hollow)
10-10-10secs
front_squat
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