STRENGTH/SKILL

A. 3-4 Sets:

A1. Staggered stance KB RDL 30x1; 8-10 reps each leg;

Rest 30 sec

F/P/S: All Groups -

build based on tempo

A2. Sup Chin over vertical plane hold 20-30 sec cumulative;

Rest 30 Sec

F: Banded/Partner Assist

P: Chin over bar

S: Chest to Bar Hold

WOD

B. Tabata:

8 sets: 20 sec on/10 sec off, then rest 30 sec and rotate after full TABATA of each movement

1. Slam Ball all groups

2. Single arm DB Push Press Switch arms as needed

all groups

3. Sit Ups all groups

*Score is Lowest score combined. Write breakdown in notes section