Skill:
4x10 (5R/L) Alternating Dumbbell Box Step-up @24/20
Strength:
Deadlift
**Working Weight / Training Max is 95% of 1RM. Recent Foundations / On- Ramp grads should be working off a conservative 3 rep weight where form is near PERFECT.
1x5@75%ww
1x3@85%ww
1x1+AMRAP@95%ww
WOD:
3RFT:
30/24 Cal Row
20 (10R/L) Alt. Dumbbell Step-ups @50/35
10 Deadlifts @45-55% / 1-2 UB Rds (225/155)
Accessory Work:
For Time:
15-12-9-6-3
DB Front Squats @ 50/35s
Rest 30sec b/t sets