12.19.18

Warm Up
3 Sets
10 Step Death March
20m Lateral Banded Walk (10m/direction)
10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Primer:
Part One: single leg stance RNT balance https://www.instagram.com/p/BrTUj9nglU3/

                  hold stance 5 seconds x 3 reps each side

Part Two: barefoot single leg RDL with barbell x 6-8 reps each side


Skill: front squat
3 reps @ 60%
3 reps @ 70%
2 reps @ 75%
2 reps @ 80%
1 rep @ 85%
1 rep @ 90%


WOD
Partners
500 m Row (250 each)
60 Box Jumps
500 m Row (250 each)
10 Rope Climbs (20 ring rows and 20 air squats each)
500 m Row (250 each)
10 Sync Burpees
500 m Row (250 each)
60 Power Cleans (115 / 85)