9-17-21

3 rounds:

A1: 12 alt single arm db box step ups 50#

A2: 10 each stability ball single leg glute bridge

A3: 30 sec single arm kb front rack hold ea arm

15min cap

50 t2b

1,000m run

70 wallball 20#

100 dus

Time: 12:29

50 t2b as 18-12-10-5-5 in 2:29

run in 4:21

wallball as 25-15-10-10-10 in 3:00

dus very inefficiently took 2:39