Warm Up
3 Sets - Not for Time

10 Step Death March

20m Lateral Banded Walk (10m/direction)

10 Banded Pallof press each side

*slow controlled movements with purpose to warm up and activate



Primer: 3 sets of both
Single leg RDL with DB at sides 6-8 reps per leg

https://www.youtube.com/watch?v=IlOrGu1qzWs&feature=youtu.be&utm_source=Revival+Strength


KB front rack front foot elevated split squat 6-8 reps per leg

https://www.youtube.com/watch?v=HA4O8_ly6QM&feature=youtu.be&utm_source=Revival+Strength

Single arm seated Arnold press  6-8 reps per set

https://www.youtube.com/watch?v=9labIe1bmNo&feature=youtu.be&utm_source=Revival+Strength

WOD
Christine
3 RFT
500m Row
12 Deadlifts at body weight
21 Box jumps 24/20"