10m - Dynamics

5m - Prehab Prep

Accessory - 4 sets:

  • 10 Glute Bridge with Med Ball between Knees

  • :15 Hollow Hold

  • 5 1-Arm DB Rows with 3s negative

  • 5 Sotts Press (empty barbell)

*For athletes who have trouble achieving a proper position on the sotts, elevate their heels with plates.

MetCon - 8m AMRAP:

5 Left Arm Russian KBS 24kg/16kg

5 Right Arm Russian KBS 24kg/16kg

10 Burpee Box Jump Overs 24”/30”