-Warm Up-


2 rounds


10 walking Samson lunges

8 ankle eccentric dorsiflexion

6 goblet squats

10 lateral leg swings

20 bent knee hollow body hold


-Strength-

Back Squat  

8 @ 65%

6 @ 75%

4 @ 85 %

4 @ 90 %


-WOD-


For Time: 22 minute cap


800m bridge run

30 med ball sit-ups 20/14

50 DB step overs 50/35 (each hand)

30 med ball sit-ups

800m bridge run