6.30.26 NINE 0 LET’S GO!   Recently updated !

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WARM UP
Jog to Lois Lane or Ride/Row for 4 min
2 rds
5 Burpee
8 Lunges
10 Push Ups
Dynamic Stretch

STRENGTH
Deadlift
Warm up Set
5@50%, 4@55%, 3@60%, 3@70% all reps with 3 seconds from top back to the floor.

WOD
For time:
90 reps each of:
Air Squats
Ring Rows
Step Ups
Cal Row

Athletes partition the reps as you like
ICING
Jefferson Curl
3 200 meter sprints

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