STRENGTH/SKILL
3 rounds For quality:
A1. Single DB Row + Single Leg DL x8 reps each
F: 2DB Row + 2DB DL x8 reps
P/S: Build
A2. lateral Lunge x8 each side
F: bodyweight
P/S: build
A3. Hollow Rock x20 reps for quality
all groups
WOD
"Power Squad"
5RFT [20 min cap]
400m Run
20 Push Up
15 T2B
10 KB Hang Clean [5&5 each arm]
5 KB Reverse Lunge each leg [same load]
F: 200m Run + 15x Push Ups + 15x Sit Up + 10x
Russian KBS + 5x Reverse Lunge [bwt]
P/S: as rx; adjust based on load for training
