WARM UP
10-air sq
10-DB side lunge
10-push ups
x3
STRENGTH
Front sq.
3-3-3
SKILL
drop lunge to step up
WOD
4rft
12-drop lunge to step up (75/55)
12-pull ups
400m Run
eXpress WOD
eXpress WARM UP
WOD
4 rds
500m row
10-Double KB front sq(53/35)
1 min plank hold