STRENGTH/SKILL

4 Sets: Build

A1. Single Arm Half Kneeling Press x5-6 each arm

build;

All Groups; 3111 each arm, build

A2. DB Reverse Lunge x5-6 each leg

F:

P: 2DB reverse Lunge: suitcase [hands by side]

S: 2DB/KB Reverse Lunge; Front Rack

WOD

"Hammer Time"

For Time:

21-15-9 reps of:

Push Press 75/53#

Barbell Front Rack Lunges [total steps]

Toe to Bar

can Use 2DB/KB's or BB depending

on equipment lay out & need

F: 30-20-10;

2DB Light Push Press + DB Lunge + Sit Ups

P: As rx

S: 95/65## +Lunge +T2B