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