Warm up
3 rounds
5 Cuban press
10 captain Morgan’s each side
15 banded pull aparts
Strength
Back rack lunges
5×10 total reps
Single leg dB rdls
5×10 total reps
Wod
Amrap 21
16 back rack lunges
16 hspu
500 m run
Warm up
3 rounds
5 Cuban press
10 captain Morgan’s each side
15 banded pull aparts
Strength
Back rack lunges
5×10 total reps
Single leg dB rdls
5×10 total reps
Wod
Amrap 21
16 back rack lunges
16 hspu
500 m run