Skill:
3 Sets - 50 FT 1-Arm OH DB walking lunge (25 FT down Right & back Left = 1 set)
Strength:
Back Squat
Working Weight / Training Max @100% 3RM or 90-95% of 1RM. Recent Foundations grads should be working off a conservative 3 rep weight where form is near PERFECT.
5x5@75%ww
WOD:
15 min AMRAP:
15/12 Cal Row
25FT 1-Arm OH DB Walking Lunge RIGHT (50/35)
10 DB Goblet Squats
25FT 1-Arm OH DB Walking Lunge LEFT
Accessory Work:
4RFT:
400m Run
9 Overhead Squats @ 115/75
Rest 30sec b/t rds