Monday, September 30th

Warmup:

Assault Bike x 2 minutes

Single Arm KB Over-Head Walking Lunge 3x20 meters,

KB Russian Twist 3x20,

Frog Hops 3x20 meters

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Power/Strength: Front Squat 6x3

with 8 Goblet Position Elevated Reverse Lunges after each set (lunge back off plate)

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WOD: 12 Minute AMRAP ~ Assending Set of:

2 Calorie Row + 2 Single DB Clean& jerks 50/35#,

*Add 2 reps each round until time is called