Warm Up

3 Rounds

8 Cal Row

10 Plate ground to overhead

10 Good Mornings

:15 WOD
2 sets 27-21-15 (21-16-12 for women)
Calorie Row
DBall Slams

Rest 3:00 between sets.- (the female reps apply only to the calories)

:40 OHHHH My Hammies!
Post WOD Accessory
KB RDLS (Try these with a single or two KB)
4×12

> Set up with feet hip width apart.

Shoulders retract back and down.

Knees bent slightly.

Hinge from the hip and maintain tension in the hamstrings.

Engage your lats! **Think** about squeezing a newspaper under your arms.

*Focusing on the posterior chain each rep. Squeeze belly button to spine.*

Single Leg Calf Raise

4 x 15-20 (each side)

While standing, elevate foot so that you can pass below parallel to the floor with your heel.

Drive through the big toe at extension.