Warm-up:
3 Sets:
14 Walking Lunges
12 Superman Extensions w/Pause
10 Sit-Ups
8 Pushups
3 Sets:
5 Back Squats @ 50X1 Tempo
Strength:
Back Squat 10-10-10-10, add 5-10lbs to each of your sets from last week
WOD:
AMRAP 10:
15 Russian Kettlebell Swings, 32kg/24kg
15 Pushups
Extra Work: 4 sets, alternating:
a) 10 Front Rack Step-Ups, left leg
b) 10 Front Rack Step-Ups, right leg
c) 10 Single Arm Dumbbell Press, left arm
d) 10 Single Arm Dumbbell Press, right arm