word:)

FEEL THE BURN!!!

___________________

INFERNO WARM UP X 2

Complete the following:

.

.
Front Squats

10 min EMOM:

.......1 x 3 reps @70%1RM

.......1 x 3 reps @80%1RM

.......1 x 3 reps @85%1RM

.......7 x 3 reps @90%1RM

.

.

then...

.

.

For Time: (12 min limit)

.......800m Run

.......40 reps Wall Balls (30/20#@10')

.......35 reps Dead Lift (225/155, 50 %1RM, wt to get 24-28UB)

.......30 reps Strict HSPU (or 4" deficit in normal HS position)

.......25 reps Burpee Box Jump Overs (30/24)

.

.

MWOD:   lacrosse ball in shoulder for front rack, lacrosse ball in knee for squats, banded good mornings