WOD
Primer
2 Rounds
10ea/side Glute/Adductor Bridge https://bit.ly/2McE2JC
6 Alternating Jumping Lunges
20s Ring Row Holds*
*Rings as low as possible, while maintaining a tight midline / no shrugging or rounding of back
Strength
Back Squat: warmup, then 3 set of 10 w/ 45 sec rest between sets
*if you completed all 3 sets last week move up to 55-60%. If not, use 50%.
Conditioning
3 Rounds For Time:
800M Run
18 Burpee Jumping Pullup*
24 Kettlebell Swings (53/35)
*Prescribed jumping pullup to bar above standing reach