Warm-Up
Emom 9
Min 1 Bridge Press x5
Min 2 Squat Therapy x10
Min 3 Sot Press x10
Strength
Back Squat (5×3-6 @ 80%)
Perform each set every 2min
Post your scores to the Whiteboard.
Laccie’s Birthday Bash
Cash-In
32 Cal Row
3 RFT
7 Thrusters 95/65
26 Burpees
83 Air Squats
Cash-Out
32 Cal Row
Post your scores to the Whiteboard.
Metcon (No Measure)
Core Work
Strict TTB
4×6-8
L-Sit hold
4xME
Tabata
Sit-ups
Burpees
Alternate each round until you have completed 8 total rounds.