A. Warm Up
4 Sets NFT
6 Single Arm Dumbbell Arnold Z Press/arm
5 Elevator Squats (3 Positions – 2sec hold each)
*KB Rack for challenge
20 Psoas March
*Hollow Kettlebell Psoas March for challenge
B. Strength
Back Squat Tempo 30X1
4 Reps Every 3:30
*Removing the pause at the bottom today
C. WOD
4 rounds for time of:
Air dyne .4/.3 miles
10 Push Press 95/65
8 Pull Ups
10 Hang Squat Cleans 95/65
Rest 90sec
*decrease rest by 15sec each set – 90sec, 75sec, 60sec
**coaches challenge DB Push Press and DB Hang Squat cleans 50/35
***Scale Pull Ups back to Renegade Rows x 4
****Scale toes to bar back to Supine toes to Bar
