Strength - Single leg KB/DB deadlift - 3 x 10/leg @ light to moderate
Athletes will have 12 minutes to work 3 sets of 10 per leg for the KB deadlift. Keep in mind that part of the skill lies in balance, so weight should be light enough to focus on control and proper position for each rep. If you’re stumbling around, it’s too heavy!
Metcon - AMRAP 7 minutes:
200ft. shuttle run
3 - 5 - 7 - 9... TTB*
*Continue adding 2 TTB after each shuttle run. If class is large, have partners switch off rounds (P1 performs shuttle run + 3 TTB, then P2 completes shuttle run + 3 TTB, etc.) and extend the time to 10 minutes.