WOD
Primer
2 Rounds
20s Banded Glute Bridge (Hold) https://bit.ly/2JKnKpQ
3ea/side BW 3-Way Lunge (Fwd/Lateral/Reverse = 1)
10s Bent-Over DB Row (Hold) + 10 reps
Strength
Back Squat
1 set of 20, heavier than last Friday
*if you didn’t do squats last Friday do 50% of 1RM
Conditioning
For Time
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50/35)
30 Double Unders
Extra
5 Rounds, Not For Time:
2 Rope Climbs
8 Box Step-Ups (50’s/35’s)
12 Handstand Push-ups