Warm up
3 rounds
10 walking lunges + 10 spiderman lunges (getting done really low and knee over the toes)
10 PVC pass thrus
5/side DB OH squats
5/side DB strict press


Strength Set

3 sets
touchdown squats x 10/side @ 20x0 https://www.instagram.com/p/B5A9TCbAe_F/
DB single arm high pull x 8/side - move more load than last time 6/26



WOD
"Heavy Cream"
5:00 AMRAP
1-2-3-4-5...
L-sit lift overs L+R=1   https://youtu.be/ZXqCBd9H3nE
Tuck ups or V-ups
Pistols L+R=1 sub a progression or touchdown squats

Rest 2:00

5:00 AMRAP
1-2-3-4-5...
Turkish get ups L+R=1 keep weight lighter so you can move through the minutes
between each set do 10 air squats