Strength:
5 RNFT
- 6L/6R Lateral lunges- AHAP - men should be using no less than 20k for this, women no less than 12k There will be a few untrained who will use less, but to get the stimulus I’m looking for this is meant to be heavy.)
- 5 tire flips
WOD:
5 min AMRAP:
- 6 wall balls (20#//14#)
- 8 banded good mornings (red/blue)
- 10 abmat sit-ups
rest 2 min
5 min AMRAP:
- 6 double KB push press (20kg/12kg)
- 8 dips
- 10 push ups
rest 2 min
5min AMRAP:
- 6 pull ups (jumping for scaled)
- 8 kb bent over rows
- 10 knee raises
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