Friday, November 8 2019 

Strength: Hip Thrust

18 minutes to complete 4-5 sets of..

5 Hip Thrusts 

Superset with 

6 Back Rack Lunges (3 per side) 

WOD: 8RFT

5 HSPU

5 Burpees 

5 Russian KB Swings 70/53

Into…

8RFT

5 Ring Dips

6 Jumping Lunges 

7 Air Squats