Wednesday 12/09/2020

STRENGTH

3 Rounds For Quality using “heavy” dumbbells:

10 DB Deadlifts

10 DB Curl to STRICT Shoulder press

10 DB Push Press

Rest :90 sec ish between rounds 

*goal is to use heavy dumbbells (relative to you), AND go unbroken each round.

WOD

4 Rounds For Time:

30 Russian KB Swings 53/35#

10 (5/5) Single Arm Overhead Lunges in Place 53/35#

30 Air squats to a medicine ball (to ensure full ROM!)