SKILL / STRENGTH

Unilateral strength work ( 22 mins )

3 – 4 rounds

10 SGL arm OH or front rack lunges – each side

10 DB renegade rows

10 weighted side rotations – each side

30 sec SGL leg glute bridge hold – each side

Rest as needed

WOD

For time ( 12 min cap )

ascending ladder – 1,2,3 etc

DBL DB devils press

DBL DB thruster

DBL DB box step overs

RX  22.5 / 15

INT  20/10