Back Squat
5x3, building

Tempo
150 DB Step Ups, 20″
on the 2 minute
5 Toes to Bar

"Hawaii"
21-18-15-12-9-6-3 Ring Rows
42-36-30-24-18-12-6 Medball Russian Twists
21-18-15-12-9-6-3 DB Plank Pull Thrus

"Killer Warm Up"
2 Rounds:
15 DB RDL
15/15 Deadbugs
15/15 DB 1-Leg Glute Bridge
15/15 KB Plank Slides
15/15 1-Leg RDL
15 DB Flyes
15/15 DB Side Bends

Deadlift
3×8, building

Summer Spirit Friday - School Spirit!
Wear gear from your favorite school!

"Weight On Me"
3 x AMRAP 7
300 Meter Run
30 Wall Balls
30 Sit Ups
rest 2 min

Summer Spirit Friday - School Spirit!
Wear gear from your favorite school!

Press
5-3-3-2, build

Weighted Pull Ups
5x5, build

Weighted Hip Thrusts
3x8, build