4 Rounds
10/10 KB Lunges w band
Rest 30 sec
12 Kneeling triceps extension
Rest 30 sec
10 Waiter Curl
Rest 30 sec
6-10 Toes to rings
Rest 30 sec
3 Rounds
Every 90 sec:
5 Front Squats 30X1 40-50% 1RM
+ 5 Tempo squats
Then
Every 90 sec
5 DB Z-press 30X1
5 Tempo Z-press
ROM WOD (Stretch & Relax)