July 15, 2019

Warm up

4 rounds

15 Spanish squats

3 compression squats

15 band pull aparts

3 Nordic curls

Strength

Box squat

18-22”

Work to a heavy but fast 3

Wod

Amrap 14

5 strict hspu

10 thrusters (total)

20 step ups (each leg)

10 thrusters (total)

5 strict hspu

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