Monday

SKILL

EMOTM for 15 min

Min 1 = Single Leg RDL w DB or KB x 6 each side

Min 2 = Front Racked DB or KB Step Ups x 10 reps

Min 3 = :45 sec Plank Hold

STRENGTH

Back Squats

5-5-5-5-5 @ 75%

(15 min cap)

WOD

6 sets each for time:

Sprint 100 m

4 Push Press (115/75)(95/65)

8 Burpees over BB

4 Push Press

Sprint 100 m

REST 1 min

(20 min cap)