Warm Up
2 rounds:
10 Cossacks + 10 Pause Goblet Squats
8 Split Squat Rock Backs/side
90 sec Rolling Plank
Strength:
Back Squat 2×8 @30X1 @3RIR
Conditioning:
Partner WOD
20 Shuttle runs – split reps
then
2 sets each:
10-20 Seated Leg Curls + 10 DB RDL
immediately into
2 sets each:
8 Bulgarian Split Squats/leg
then
20 Shuttle runs – split reps
