10.23.2026

Strength
Super set 3 rounds
KB single leg adductor side bends x 5/side
https://www.instagram.com/p/DeXA6RiR8ih/ 
OH hold hip flexor side to sides x 10/side- min. weight 10#
 https://www.instagram.com/p/DeJ11ojIGTO/?img_index=1
 
Super Set 3 rounds
Landmine half kneel press x 8-10/side
MB lateral throws to brick wall x 10/side- use lighter ball to throw harder
 
WOD
"Woods and Waters"
For Time
partition however
80 box jumps 24/20"
60 power cleans 135/95
40 front squats 135/95
20 HSPU