Warm up
10 swimmers
10 prone press
10 4 part squat
3 rds
Strength
Z press (single arm, legs in straddle)
5-5-5-5
Sandbag carry
100’ x 4
Single arm dB rows
10-15-15-20-20
Wod
50-40-30
Russian swing
Step up
Warm up
10 swimmers
10 prone press
10 4 part squat
3 rds
Strength
Z press (single arm, legs in straddle)
5-5-5-5
Sandbag carry
100’ x 4
Single arm dB rows
10-15-15-20-20
Wod
50-40-30
Russian swing
Step up
