SWOD:

1. RDL’s 3×8
2. Bulgarian Split Squats 3×8 (per leg)

WOD: For Time

2Rounds

50 Double Unders

25 Wallballs

then

2 Rounds

30 Double Unders

15 Wallballs

Acc. Work

Core:

1-2 Rounds.

40 Weighted Hollow Rocks

40 Tempo Plate Twist

40 Weighted Flutter Kicks

40 Feet over Ball

Shoulders:

2 Rounds

10 Lateral Raises

10 Front Raises

10 Cuban Presses

10 Rear Delt Flys