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Warm Up

Couch stretch, 1 min. each side

Arm circles, trunk twists, ankle mobility

2x

20 hollow rock - superman transitions

10 burpees

Strength

Lunge fest

3 x 10 dumbbell lunges, as heavy as possible

3 x 10 dumbbell box step ups

3 x 10 dumbbell side lunges

WOD

3 RFT

10 dumbbell burpees 30/20 (finish with dumbbell shoulder press)

10 dumbbell snatch

400m run

Post

5 mins. abs, coach's choice

Roll out