Strength

Back Squats

3 x 5 @ 75-80%
(1-2 min rest)

3 rounds (Rest 30-60 sec between sets)

30 seconds x Plank
30 seconds x Left Side Plank
30 seconds x Right Side Plank
(30-60 seconds rest)

WOD

3 Rounds of 6 Minutes

10 KBS
20 Walking Lunges
30 DU (50 Penguins)
AMRAP – burpees for the remainder of the 6 minutes (this is your score)

* 1 minute rest between rounds *