No 6 pm kettlebell class.  The following workout can be done in the Progression room.  Last chance to cheer on all the athletes taking on 14.5 over at CFP HQ.

Warmup: 3 rds
– 3 R/L upper/lower body segmental rolls
– 5 prying goblet squats
– 5 R/L Halo
– 10 rocks
– 10 head nods

A. 5 RDS
– 1 DEADLIFT @ 85-95% 1 RM
– 10 2-HAND SWINGS
REST 2 MIN.

B. 15 – 1 AFAP.
– REVERSE LUNGE R/L (both legs counts as one rep)
– pushups

Cooldown: 1 min each
– pigeon L/R
– kneeling hip flexor R/L
– upward facing dog
– downward facing dog