STRENGTH / FOUNDATION
12X1:00:
1) :45 BIKE (MODERATE)
2) :45 LOW PLANK HOLD
3) 5 BOTTOM UP PRESS L/R (ASCEND)
4) 5 PALLOF PRESS + 5 SQUAT PALLOF PRESS L/R (PURPLE)

WOD
4 ROUNDS, 14:00 CAP:
30 RUSSIAN SWINGS 53/35 (RX+ 70/44)
20 KB JERKS
10 TOES TO BAR

COOL DOWN