Primer 2x
Lateral banded walks rig length/back
5/5 reverse lunge
10 DB (light) ham curls
Then
Accessory
2x
10/10 landmine SL RDL
10/10 Landmine bent over row
10/10 Cossack lunge
Strength
Back Squat 10 RM
Back Squat for load:
#1: 10 reps
#2: 10 reps
#3: 10 reps
#4: 10 reps
#5: 10 reps
*add 5-10# to last weeks
WOD – What Goes Up Must Go Forward As Well
10 push press (build)
15 Russian swings (heavy)
20/15 calories / 175/150 ft VC (change piece of equipment each time)
5 rounds for load