WARMUP:
4 Rounds
250 Meter Row
Groiner + Rotation https://youtu.be/2oQkkyE6jqg
5 Lateral Plank Steps (each way)
10 Low to High Axe Chop (per side)
STRENGTH/SKILL:
A. Strict Press
10 Min to build to a heavy 3
B. 50 Plank Walk Over Plate + 50 Windshield Wipers
WOD:
Performance:
21-18-15-12-9-6-3
Single Arm DB Squat (50/35)
Pull Ups
Functional:
21-18-15-12-9-6-3
Single Arm DB Squat (35/20)
Jumping Chest to Bar
