10 deadlift (sumo or conventional)
3-3-3-3
amrap in 5
10 kb swings 70/50#
10 kb squats 70/50#
10 burpees
pick a run for time:
200,400,800,
mile run
extra innings: (must be done before class ends) pick your track: 1 or more bodybuilding: dumbbell shoulder lateral raise, concentration curls, or tricep kickbscks 10-15 reps for 3-5 sets legs: 3 sets of 10 back squat sweat: row, run, or bike tabata style for 5 min”