mon, may 13

warmup
200m run
5 plank to down dog to cobra
10 hip bridge
x3

max lower
1 rep max
conventional deadlift
*15min time cap

workout
1 rope climb
5 strict press @70% of max
amrap in 8min

capacity
10 toes to bar
10 strict press
10 cal row
14min amrap

finisher
2min lat smash/side