-Warm Up-


2 rounds


8 kossack squats

40 doubles or 40 singles

6 single arm Russian swings

8 sciatic nerve flosses

6 lateral step ups



-Strength-


4-5 sets or 25 minutes which ever comes first


Single leg back rack lunges (5)

  • good controlled reps for quality, perform all 5 reps on 1 leg before switching


-WOD-


AmRaP 15


30 doubles

15 wall balls 20/14 - 10/9 foot

30 doubles

10 hang power snatches 95/65


Doubles or x2 singles