October 29, 2018

Warm Up:
Squat Prep
3rds
2/2 Leg Cradle Lunge Step Vert Flex/Ext
6 Strict Pullups
:30 Side Pillar R & L
5 Back Squat (Build)

Strength: Back Squat
Level 1: 3 x 5 (+5)
Level 2: 5 x 3 @ 80%
*Rest :90*

WOD: “Zombie Walk”
9min AMRAP
6/6 Single Arm KB Walking Lunge (AHAP)
12 Single Arm KBS
*Alternate arms each round*