Strength and Skill day
EMOM 12 min
Hollow / Superman bar drill
Spend one minute at each movement rotating through.
1 min HEAVY weighted plank hold
10 Soft Stones over the shoulder
Work in partners to load plank weight, alternate stone throws if using the same weight
Score is weight of plank plus weight of stone
10 DB pause squats, 3,3,1,1
10 MB slams
Rx weight for slams is between 12# and 16#.
Score is weight of squats, go as heavy as you can without stripping.