Strength
6×3 Pause back squats @70-75% 1RM…all sets at the same weight
WOD
For Time:
12 Min AMRAP:
40 DU’s (2x singles)
10 T2B
ADV WOD
17 Min AMRAP:
3 Ring MU
9 Dball over shoulder (100/75)
20 ft. handstand walk (start 6 ft. from wall, end 6 ft from other side)
TEC WOD
For Time:
50 Cal AB
50 Cal Row
50 Hollow Rocks
40 Cal AB
40 Cal Row
40 SLSU
30 Cal AB
30 Cal Row
30 V-ups
20 Cal AB
20 Cal Row
20 Russian Twists 25/15 ball
10 Cal AB
10 Cal Row
10 Reverse Crunches
