Warm up

Skipping Practice
10 x Scapula Push Ups
3 ES x Pendulum Lunges

Plank Sequence

  • Side Plank ES
  • Forearm Plank
  • Hollow Hold

Strength

Barbell Bent Over Row

WOD

Find Your 21-15-9

A) Calibration – find threshold
Max 1 min Assault

B) 21-15-9
Assault Bike/Row
Max Clean and Jerk