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WOD:

1) Every 3:00 x 7 sets:

50m Farmers Carry +

5/side Jumping Alternating Lunges +

5 Reverse Slam Ball Throws

Reference last week for loading for your Farmers Carry. For the Jumping Lunges focus on jumping as high as possible. Slam Ball Throws are from the floor up and back over your head as far as possible.

2) AQAP:

75-60-45-30-15 Air Squats

25-20-15-10-5 Knees-up

Extra Work:

3) Hip Extension: 4 sets of 10

Rest 90-120 seconds between sets. Add load as deemed fit.

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