WOD
Primer
2 Sets:
12 Elevated Reverse Lunges https://youtu.be/3y0GaQkYxP0
12 Air Squats
12 Hollow/Arch Swings
Strength
4 Sets:
10 (5ea) Weighted step-ups (20/16), building
30 sec Hollow Hold
Conditioning
3 Rounds For Time:
10 Power Cleans (135/95)
25 Wallballs (20/14)
400 Meter Run
Sub Row or Bike for the weather.
Extra
Conditioning
Tabata Ski Erg
Strength
5 Sets:
5 Bench Press
8 DB Reverse Fly