Day#10 (Sole Lift/ Pace)

Warm up
Lumbar activation

RDL

Good mornings

Single leg bridges

Super rocks

GHR

Skill

Yoke walk

WOD

A- 10 minutes to find your heaviest 10m yoke walk

B- 3 rounds for time:

Row 350m

12 box jump up and overs w/20 m/24

21 KBS w/35 m/53

*12 minute time cap