-Warm Up-


2 rounds


8 eccentric ankle dorsiflexion

15 plate hops

5 overhead dumbell lunges each side

8 deadbugs

5 bottom half burpees



-WOD-


12 minute cap


21-15-9


Plate Ground to Over Head

Overhead Plate Lunges 55/45

Burpee plate Hops


-Strength-


3 Sets:


1min. of lateral Db raises


https://youtu.be/geenhiHju-o


Immediately into;


1min. of front Db Raises


https://youtu.be/D-3JnFrFUOw


1min. of rest


* pick a weight that you get between 12 to 15 reps with


1 Set:

50 Russian Twists with the *heaviest DB you can.

*Left+Right= 1rep

*Shoot for 50/35lb+

*Does not have to be unbroken