STRENGTH/SKILL
A. 3 Sets:
Rotate through for quality: 10 minutes, not scored
A1. Sled Push 10 sec high effort;
or Band Sprints x10 sec
A2. DragonFlag x5 slow
A3. Turkish Get Up x3 each arm; build
WOD
B. "Core & Carry"
20 min AMRAP:
Single Arm Left Carry 100'
20x Suit Case Sit Up
Single Arm Right Carry 100'
20x Back Ext
Single Arm Front Rack Left Carry 100'
20x BJ+SD
Single Arm Front Rack Right Carry 100'
20x Russian Twist
Use same KB for entire workout + Russian Twist
