WARM UP
- 1’ Machine
- 10 Air Squat
- 20m walking Lunges
- 20m toe touches
- 5 Empty bar back Squat
- 5 Empty bar front squat
- 5 Empty bar sumo-deadlift
STRENGTH
5 x 3
Back Squat (3” Hold in the bottom)
4 x3
Heavy sumo-Dealing
WOD
For time:
4 Rounds:
- 10 KB Deadlift
- 20m KB front Rack Carry
- 1’ Elbow Plank
* Rest as needed
4 Rounds:
- 8 Front Squat
- 8 Front rack Alt Lunges
- 8 Dual DB box step overs
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