-Warm Up-
2 rds or 10 min
8 cals bike/row/ski
10 Samson alternating lunges
8 beat swings
10 v-ups/ sit ups
8 goblet squats with 2 sec pause
8 eccentric ankle dorsiflexion each side
-Strength-
Back Squat
Pause back squat
- 2 second pause in bottom
1-1-1-1-1-1
@ 85-87%
-WOD-
AmRaP 8
8 Front rack lunges
8 Push-ups
8 Front Rack Lunges
8 V-Ups