Strength – single limb
3x
8/8 single leg DB RDL
8/8 single arm BO row
8/8 single arm DB thrusters
10 pillar to plank press ups https://www.youtube.com/watch?v=KgY3k4oA5kg
Then…
4x
8 db thrusters (using 2 db’s)
:20s iso pull up hold at top*
*If you are strong at pull ups, do 2 pull ups prior to or after your hold
WOD – build your back
10.8.6.4.2
DB snatch*
8-12 ring rows
*as reps go down, add weight
For Load
WOD – build your front
In 5 minutes
Max push ups*
*every break complete a 3x turf length shuttle run