2x
15/15 single leg tib raise
15 calf raise
5 pike squats
5/5 mountain climber step up
Then…
Accessory
2x (light to medium )
10 kbs swings + 10 wide sumo deadlift
3x shuttle (10yd out and back = 1)
Then
2x (light- medium)
8/8 Bulgarian db split squats
12 db floor press
Strength
Back squat +strict pull ups in between E2:30
5@40%
5@50%
3@70%
2@80%
1@90
WOD
5 bench press@60%/70%/75%
15 heavy Russian swings 70/53
50 yd dual db farmer carry
3 RFL (6 rds as a team)