Strength:

Back Squat 6×3

Strength Super Set:

  1. GHD Weighted hip extention 3×10
  2. Sup Grip Pull ups 3×10

WOD:

3 Rounds

Rest 30 Sec

  • 400m Run
  • 40m OH Walking lunge 95/65#

Rest 60 Sec Between each round

Accessory Work:

3 Sets

Banded Tricep push downs x40

Forward Leaning Rest x60 seconds