Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press
Strength / Skill
A. FRONT SQUAT 4X6 AHAP
B. DB PRESS 4X6 AHAP
goal: 3 second eccentric
WOD
For Time
1k Row
50 KB Swing 53/35
50 Push Ups
1k Row
