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Warm-up 2 Round
10 Air Squat
10 Spiderman Lunge
10 Cossack Squat
2 Round
5/Side Thread the Needle
5/Side Scorpion Stretch
10 Pass Thru
10 Good Morning
2 Round
10 Iron Cross Stretch
10 Cat Cow stretch
10 90/90 Hip Stretch
2 Round
5 Goblet Squat
10 Russian Swing
10 Deadlift Weightlifting 1a: Deadlift (8@60%, 8@65%, 6@70%, 6@75%) 1b: Strict Pull Up (4 x 6-12) 1c: Seated DB Press (4 x 10) Metcon Metcon (Time) 3 RFT
75 Double Under
15 Deadlift (225/155)
15 Bar Facing Burpee BrewCity Home WOD 3 RFT
75 DU
30 DBs DL
15 DB Facing Burpee
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