Strength
4 sets of:
10 Bulgarian split squats (10L/10R) – choose load
10 dragon flags
:30 bar hang in hollow body
10 hip extensions on GHD or partner-spotted on bench – loaded if possible
Metcon
Sport
For time:
800m run
40 TTB
40 double KB shoulder-to-overhead 53/35
Life
For time:
800m run
40 KTE
40 double DB/KB shoulder-to-overhead 35/25
Fundamentals
800m run
40 hanging knee raises
40 double DB/KB shoulder-to-overhead – choose load
