-Warm Up-


2 rds or 10 min


8 cals bike/row/ski

10 Samson alternating lunges

8 beat swings

10 v-ups/ sit ups

8 goblet squats with 2 sec pause

8 eccentric ankle dorsiflexion each side


-Strength-


Back Squat


Pause back squat

  • 2 second pause in bottom


1-1-1-1-1-1


@ 85-87%



-WOD-


AmRaP 8


8 Front rack lunges

8 Push-ups 

8 Front Rack Lunges

8 V-Ups