WODs

20 min AMRAPBuy-In: 50 cal AB/Row Max Rounds in Time Remaining:12 Sandbag/ D-ball Alternating Lunges (step back)9[…]

CONTRAST WEEK Not for time:800m Run 3 Rounds:20 banded Psoas March (while holding KB)10 KB Bicep curls[…]

Rest Day

3 Rounds for time:200m Run10 DB Deadlifts 15/10kg10 DB Hang Power Cleans 15/10kg10 DB Push Press 15/10kg

1RM Deadlift 50 Knee Raises (not for time) See it as a reset for the lower back.

Missed Session catch-up day

1RM Clean & Jerk 10 min AMRAPBuddy AB effort in 10 cal increments