Skill
3 RFQ:
** 12 Squatting banded back extensions
** 10ea. Banded plank rows
** 8ea. 1-leg Banded RDL
WOD
For time:
50-40-30-20-10
** RKBS
** Step-ups
Fit30
For time:
** 30 Wallballs
** 30 Jumping pull-ups
** 30 Med ball cleans
** 30 Knee raises
** 30 Medball sit-ups
** :30 Hang with med ball
** 30 Medball russian twists
** 30 Med ball lunges