Strength: Overhead squat – work to a heavy set of 3
If your shoulders cannot endure this so soon after doing Fran this week, work on your “goat” (the thing that you avoid cause you are not good at it).
Then… For time
- Run 1 mile for time
Three rounds of:
- 10/10 one armed KB swing (24/16k)
- 21 Stationary lunge steps*
- 21 Burpees with jump onto plate (to ensure hips open)
* Big Dawg – lunge with 75/55lb barbell held overhead
The Pack – Lunge with DBs or KBs in hand held to side (35+/25+)
King Kong’d!
