2x use as warm up into Accessory
20 banded hamstring curls
10/10 SL calf raise
10 pike squats / elephant walks
Accessory
2x
8/8 SL or staggered DB RDL
8/8 SA DB bent over row
8/8 KOT split squat (with or without db’s)
Strength
Front Squat
3 reps E1:15 x10
*goal is get to something heavy but leave a little room
WOD3
Assault Bike or VC :90s
6 KB Snatch R 53/35lbs
6 KB Single Arm Overhead Reverse Lunge R
6 KB Snatch L
6 KB Single Arm Overhead Reverse Lunge L
Run 200m
12 Dual KB Front Rack Squats
rest/ walk 2mins (reduce rest by 15 sec each set)
3 Rounds
Cap 18 min