Skill:
4x50 FT (25 FT R/L) - 1-Arm Overhead Dumbbell Walking Lunge @ moderate to challenging weight (down 25 FT Right + back 25FT Left = 1 50 FT 1-Arm OH DB Walking Lunge)
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.
3x4@85%ww
1x4+AMRAP@85%ww
WOD:
17 min AMRAP:
15 Hand Release Push-ups
25/20 Cal Row
50 FT (25R/L) 1-Arm OH DB Walking Lunge @50/35
Accessory Work:
3 Rounds @ 70-80%
15/10 Cal AB
30sec Ring Plank
15/10 Cal Ski
30sec Hollow Body Hold
Rest 1 min b/t rds