06.28.18

Warm Up3 Sets - 6-8 Single Leg Kettlebell Deadlift/leg- KB in each arm at your side

20 Frog Pumps https://www.youtube.com/watch?v=7IVoH7E4rWo&feature=youtu.be&utm_source

15sec Single Arm Ring Plank per Arm https://www.youtube.com/watch?v=_Iev7PLP6QY&feature=youtu.be&utm_source

10 Single Leg Box Step Down/leg (low box 8-12")https://www.youtube.com/watch?v=S5onhmaz_nQ&feature=youtu.be&utm_source

Skill: Back squat cluster sets @ 80-95%

1.1; rest 15sec between singles with the bar on the rack; 5 sets; rest 2mins between sets.

(build weight with each set -in this case, you will perform 1 tough rep, place the bar on the rack for 15sec, then perform your second tough rep of the set. Each set has 2 reps that are performed at tough loads, but the break in between reps ensure quality as compared to doing them back to back without a break.)

WOD 4 Rounds- not timed 5 tire flips 10 (5 each side) lateral med ball throws to brick wall 5 strict TTB or slow leg raises from the floor to the rig and back