Warm-up
With Class or Extra Work
Single Arm Strength & Stability
3 Rounds
5 SA Bent Over Row RA
5 SA Press RA
50ft lunge with RA Lockout
5 SA Press
5 SA Press LA
50ft lunge with LA Lockout
WOD
4 Rounds
1 Minute Work :20s Rest and Rotate
1. Bike
2. Kettlebell swings (2,1.5)
3. Double Unders
4. Toes to Bar
5. Erg- Ski or Row
Score= Total Reps
Double Unders/5
EXTRA
1. 3×10 Weighted Hip Extension
2. 3 Rounds
25 ft front rack lunge (185,125)
30s L sit (feet over plates)
25 ft front rack lunge (185,125)
20 GHD sit-ups