Warm Up: 30 Alternating Lunges

60 seconds Dead Hang

30 Standing SPT

10 Yoga Push Ups

10 Squat Thoracic Rotations each side

Strength: DB Lunges – 3 Sets of A and B on each arm:

A. 8 Single Arm OH DB Lunge AHAP

B..8 Single Arm Front Rack DB Lunge AHAP

*Perform 8 lunges of A with DB in right (alternating legs) then perform 8 lunges of A with DB in left. Rest as needed then repeat X 2 before moving onto B.

WOD: 10 RFT Of:


7 Burpees

12 AbMat Sit Ups

Time Cap: 15 minutes.