Daily Community Programming Sept 12th

1500m row chill pace then 20 sec all out 40 sec chill pace x 5 min

mobilize + rom wod and prehab

13 minute amrap: 55 deadlifts 225/155# + 55 wall-ball shots 20/14# + 55-calorie row + 55 handstand push-ups

back squat 10 sets of 1

weighted glute bridges 5×5

rest as needed

Accessory: 30 ghd hip extensions + 1 min accumulate free standing hs hold + 30 sec Lsit hold x 4 round nft


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