STRENGTH/SKILL

Ax3-4 sets

A1. Single Arm DB Bench Press x8-10each arm

all groups

A2. Single Leg Glute Bridge x8-10 each leg,

weighted or unweighted

A3. Handstand Hold/Handstand Walk

F: Wall Walk x3-4 reps

P: Handstand hold free or wall: 20-30 sec

S: Handstand Walk 50-100' for quality

WOD

"More Dumbbelll!"

15 min AMRAP

Run 200m or Row/Airbike 10/8 Cal +

2DB Reverse Lunge x8 each leg

2DB Renegade Row x6

2DB Devils Press x4

rest 30 sec active

F: 1DB Lunge + Ring Row + Burpee

P/S; as rx