| Programming Notes: Heavy on the posterior chain today. Be sure to focus on keeping a neutral spine and engage the glutes! SWOD: In 20 mins work to complete 5 sets of: A1) 1 min Max Effort HEAVY Russian KBS (increasing) A2) 8R/8L Single Leg KB Deadlift A3) 10 Bar hanging AtWs |
| WOD: AMRAP 8 min 30 Double Unders 20 Ball Slams (30/20) 10 Russian KB Swings (70/53) L2: 30s Double Under Practice, (20/12), (53/35) L1: 60 Single Unders, (10), (35/26) |
| Accessory: Tabata: Russian Twists w/ Slam Ball |
| Recommended Stretching: Downward Dog Seated Straddle Seated Forward Fold |