Warm up & Core
Build intensity as you go:
15:00 steady work
15/10 calories (alternate between equipment)
50yd carry
10 hollow rocks + :10 hollow hold
10 v ups + :10 hollow hold
-alt abs per round
2x
6/6 KOT split squat on rower
12 DB front raises*
12 DB lateral raises
*weight is not heavy, focus on performing well under control
Strength
Front Squat
3x3@40-45% of back squat 90%
WOD
4x
21 Russian swings 70/53
14 db bench press 45-55/30-35
7 burpees
7 pull ups