GROUP PREP
3x
1 min cardio
10 Cossack Squats
10 Single Arm DB OH Squat
30 Plank or Ring support L-sit Hold
STRENGTH
Overhead Squat (warm up for WOD) – scale OH Squats to Front Squats if needed
5×5
Bent DB Row
3×12 each arm
Abs – side plank elbow knee touches
3×10-20 each side
WOD
3 rounds:
40 cal row
16 Lunges 95/65 – pick back rack or front rack, can scale to goblet lunges
15-10-5 Overhead Squats 95/65 – Scale to Front Squats or Goblet Squats
MOBILITY
Tspine – foam roller extensions
OPTIONAL POST WOD
Tabata Assault Bike
CrossFit Reserve 