WOD
Warm-up
2 Sets
10 KB Sumo Deadlift
20′ Spiderman w/ Twist
15 Ring Rows
20′ Prisoner Walking Lunges (push knees over toes/heels flat)
Strength
Back Squat:
5 Sets – (building) 5/4/3/2/2 reps
2-3 Minute Rest between working sets
Conditioning
4 Rounds for Time (20 Minute Cap):
500m/400m Row
20′ DB Walking Lunge (50’s/35’s)
6 Burpee Pull-up
10 Wallball (20/14)