Strength

 

SINGLE ARM LANDMINE PUSH PRESS

4 x 6-8 each. Rest 45s.

CHEST SUPPORTED DB ROWS

4 x 10-12. Rest 45s.

 

Metcon

AMRAP 15

KB Flow
– 10 alt KB Ballistic Rows total
– 10 alt Single Arm Swings total
– 5 each Squat + Rotational Press (don’t rotate sides)
– 10 alt Clean to Reverse Lunge total
– 5 each Single Arm Snatches (don’t rotate sides)
Rest 90s between rounds.

– Goal: All rounds done UB. Goal is to complete 3+ rounds of this flow. The weight should be LIGHT today as many of these movements will be new.

Accessory Work

ZOTTAMAN CURLS

3 x 8-10. Rest 60s.
– 3s lowering