03.23.21
Accessory
4 Rounds
7 Single Dumbbell RDL’s (each side – moderate weight – hold Dumbbell in hand opposite of working leg)
7 Single Leg Glute Bridges (each side)
7 Strict toes to bar or Strict Knee Raise (no swinging)
WOD
“Kill The Messenger”
5-10-15-20-15-10-5
Pull-ups
Wall Balls (30/20)
50-yard shuttle run (10 yards out/10 back, 15 yards out/15 back)