
Skill
4 RFQ of
8ea. 1-leg hip thrust (knee resisted)
10 Scap push-ups
12 ea. Lateral bends
WOD
12min AMRAP
20 Cal Ski or row
20 Box Jumps
Rx
20"
INT
16"
Scaled
12"
Swift
30-20-10
RKBS
Push-up
Sit-up
Tall plank toe touch
Air squat
Skill
4 RFQ of
8ea. 1-leg hip thrust (knee resisted)
10 Scap push-ups
12 ea. Lateral bends
WOD
12min AMRAP
20 Cal Ski or row
20 Box Jumps
Rx
20"
INT
16"
Scaled
12"
Swift
30-20-10
RKBS
Push-up
Sit-up
Tall plank toe touch
Air squat