WOD:

1) Every 1:30 x 7 sets:

50ft/Direction Side Shuffle

+

50ft/Side Single Arm Dumbbell Front Rack Carry

For the side shuffle work on moving as quickly as possible, as well as making the change of direction as quick as possible. For the Front Rack Carry work as heavy as possible. Use two hands as needed to get the Dumbbell in position, but support with only 1 arm.

2) Every 1:30 x 7 sets: 5 Renegade Rows

One Renegade Row consists of 1 Push-up + 1 Row on each arm. Work as heavy as deemed fit. Focus on keeping a tight plank and your hips square.

3) 10 minute AMRAP:

15 Box Jump Overs 24/20

12 Ball Slams 40/30

9 Ring Rows

Extra Work:

4) Single Arm Dumbbell Overhead Squat: 10 minutes Practice

Work on any facet of the movement, including mobility.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE