4 rounds nft:
Core Stability
weighted reverse crunches x 15
V-ups (hold light plate over head if these are easy for u) x 15
Hollow hold x ME
Back squat:
10×2 box squat work up (caitlin, erica, jillissa)
7×4 back squat work up heavy (all but sean, nate, mike, jacks)
50 reps for time @ 65% of heaviest ever (sean, nate, mike c, jacks)
Banded RDL: Use red band alll
10×3 working up in weight
Shoulder press:
4×9 working up All
Metcon:
12 min amrap
12 wb
9 t2b
6 burpee bj (no extension needed on top of box)
