STRENGTH/SKILL

A. DB Chainsaw Row

F/P/S: Build to a tough set of 8 each arm; 30x0 tempo;

After every set;

perform L-Sit or Tuck hold for 20 sec [not-scored]

WOD

B. Muscle Endurance Tester

3 sets for max combined reps:

1 min per station, rest 1 min after

all 4 stations are complete

score is total reps/cals combined.

1. Bumper Plate Front Rack Walking Lunge 45/25#

2. DB Man Makers/moderate load

3. 2KB Farmers Carry - tough load 1pt every 10m

4. Row for cal

All Groups; Adjust load down as needed

Fitness will go lower load on Lunge*