Warm-up: Row 5 Min., 2 rounds of 16 Shoulder Touches, 15 Sit-ups, 10 Jump Lunges. Dynamic Stretch
Strength: Front Squat/ Back Squat
60% 4+4×1 65% 4+4×1 70 % 4+4×1
WOD: SCREAMING ABS
10 Rounds for Time:
10 POF (Hold Plate with arms fully extended at shoulder level) Squats 15/10
10 K2E
10 V-Sits
Icing: Foam Roll