WU
30” / 15” x9
-Shuttle Run
-Shoulder taps
-Handstand hold/elbow plank
STRENGTH
A .
5x
3 position DL(Tempo )
-1 From the ground
-1 below the knee
-1 Above the knee
B.
3x
-5 Bench press (3” hold at the bottom)
-10 Ring dips/10 weighted dips
-10 Close DB press
WOD
3x
-20 CAL
*20 HSPU/HRPU
-15 DL
-15 Pull ups
CORE
30”/ 15” x8
- DB Half sit-ups
- DB Russian twist
- Single Leg alternating v-ups
- Elbow side twist
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