A1) 6-8 Dual KB Front Rack RFESS @21X1,
rest :30 between, **Scale to one KB or Unweighted
if unable to maintain balance and position
A2) 6-8 Weighted SLDL @21X1
rest :30 between legs, 1:00 between sets x 3-4 sets
B) 10-12 reverse lunge w/ knee drive, mod. Or unweighted
per leg
rest :15
:45 wall sit
rest 1:00 – 90sec x 3-4 sets
C) For Time
50-40-30-20-10 DU
15-12-9-6-3 Devil’s Press (40/25)
D) Core/Accessory
10minute EMOM
1- :20-:30 parallette L sit/L-tuck
2. 10-12 toes to rig
E) Armor
10min AMRAP
200m run
5 strict pull ups
10 push ups
15 air squats