Warmup
Tabata
Weighted glute bridges
Medball Deadbugs
Strength
Every 2 min x6 rds
8 strict press
Max strict pull-ups
Assisted or ring rows if less than 5
(Build on your strict press )
WOD
5 rds
50ft oh walking lunges 50/35
20 pistols
50ft oh walking lunge 50/35
# rest 1 min after each
Level 2
50 ft lunge
20 jump squats / air squats
50 ft lunge
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