WOD
Warmup:
3 Sets
6 Half Kneeling Bottom Up KB Press/arm
8 Lateral band Walk/side
8 Monster walk (forw/back)
20sec Star Plank
A) Barbell Z Press
4,3,3,2; rest as needed (building loads from previous two weeks)
B1) Dumbbell Romanian Deadlift
40X0 6-8 repsx 3 sets; rest 45sec
B2) Strict Bar Dips
21X1; 4-6reps; rest 45sec x 3 sets
B3) Three Point Dumbbell Row
21X1; 4-6/arm; rest 90sec x 3 sets
C) 3 Sets
12 Clean Grip Deadlifts
8 KB Push Press
20m KB Overhead Carry
40sec Feet Elevated Plank (feet on box above rings)
Rest 90sec between sets
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