STRENGTH/SKILL

3 Sets:

A1. Single Leg RDL or Landmine RDL x8 each leg

F: Split stance RDL x8 each leg

A2. Single Arm Bench Press x8 each arm

all groups

3 Sets:

Core rotation/anti-rotation

B1. Kneeling Side MB Throw x5 each side w/partner

hard

B2. Dual Front Rack Carry x100' @moderate/tough load

WOD

"Small But Mighty!"

Grinder Effort: All Groups

Rowing/Airbike/sled push/farmers walk/2DB Bear Crawl

-your choice

4 Sets:

30 sec hard; Rest 90 sec

increasing effort; Set is is slowest

set 4 is hardest!