Primer:
1 Min Row | 1 Min Glute Bridge
1 Min Row | 1 Minute Single Leg Glute Bridge
1 Min row | 1 Minute Burpees
1 Min Row | 1 Minute Air Squats Hugging Med Ball
Strength: Front Squats 7 x On The 2 Minutes
3 @ 80%
1 @ 86%
3 @ 80%
1 @ 89%
3 @ 80%
1 @ 92%
12 @ 66%
WOD: Power Wash 2 x On The 10 Minutes
1000/800M Row
30 DB Power Snatches @ 70/50
50 Wallball @ 20/14
Performance: @ 50/35
Fitness: 900/700M Row | DB @ 40/25 | 35 WB @ 16/14
Fit Light: 850M Row | 650M Row | DB @ 35/20 | 35 WB @ 14/10
Bonus: Body Armor: 3 x 9 Single Legged Romanian DL’s (each side) | 15 DB Bench Press | 21 Banded Pull Throughs |