-Warm Up-
2 rounds
1 minute bike/row
6 single arm Russian swings
8 sciatic nerve flosses
10 functional progression 1
5 suitcase deadlifts each side
-Strength-
4 sets
30m single arm farmers carry
(GET HEAVY)
Superset with
30 second front rack static hold with 75% of your 1 RM front squat
Rest 2 minutes between sets
-WoD-
For time : 20 minute cap
50-40-30-20-10
Cals
AbMat Sit-ups
*athletes can choose bike or row
