Strength:
Alt. EMOM X 12
3 Tempo Romanian Deadlifts @ 65% 1 RM
3 seconds up, 3 seconds down
5R/5L Single Leg Dumbbell Box Step-ups (100/70 & 20“/16”)
Perform all reps on right side while keeping your right foot on top of the box for all 5 reps, then repeat on left side.
LeanFit Strength:
Alt. EMOM X 12
200/150 m Row
14 Single Leg Box Step-ups (50/30) & 16”/16”
WOD: Cement Quads
4 RFT
400m Run
15 Thrusters (95/65)
-14 min cap-
FW: RWAN
