Warm Up:
2 rounds:
10 Cossacks + 10 Pause Goblet Squats
8 Split Squat Rock Backs/side
90 sec Rolling Plank
Strength:
A1) Back Squat 3×5-8 – increase load/reps
A2) Pause Calf/Tib Raises 2×15
B) Hand Supported Single Leg RDL 3×10/Leg
Conditioning
Partner WOD – 10 min AMRAP:
10-20-30-40-etc. Double KB Deadlifts
100 ft. Walking Lunge
200 ft. Farmer Carry
300 ft. Shuttle Run
-Split the reps
