STRENGTH/SKILL

A. 3-4 Sets: Build

A1. Front Foot Elevated 1DB Goblet Rev Lunge 30x1; 6-8 reps; r;30 sec

F: Frant Rack Reverse Lunge

P/S: Front Foot Elevated Rev Lunge

A2. Single Arm Chainsaw DB Row; 8-10 reps; 20x1, rest 30 sec

All Groups

WOD

B. "That's Dense"

3 sets for total reps

1 min per station:

1. 2DB Renegade Row

2. Wall ball

3. Row for cal

rest 1 min

F: Ring Row + Light WB

P/S: DB Renegate Row + Moderate-tough WB