-Warm Up-
3 rounds
200m Run
25’ walking lunges
10 KB RDLs
5/5 KB push press
10 goblet squats
10 Russian Swings
Rest 1 minute after each round
-Strength/Skill-
10-10-10
Barbell Back Rack Lunge*
Build from Moderate to Moderate-Heavy. Reverse lunge, alternating legs each rep for 10 total reps. Bar comes from the rack.
-WOD-
AmRaP 12
40 Plate Ground to Overhead (25/15)
40 Plate Lunges*
20 Toe to Bars
*Bear hug hold the plate . Athlete choice for forward or reverse lunge.
