WOD
Warm-up
2 Sets
5 Inchworms
12 Strict Hanging Knee Raises
10 Alt Goblet Cossack Squats (staying low)
15sec Rower Sprint (damper @ 5)
Strength
Back Squat
Warm-up, then 3 working sets of 5 tempo back squats.
Tempo: 51X1
(5sec descent, 1sec pause, up fast)
Conditioning
AMRAP in 16 Minutes:
20/16 Calorie Row
10 Hang Power Snatch (75/55) | (115/85)
5 Overhead Squats
10 T2B