More squatting, this time a little heavier, then we get some distance on the rower and make good use of those dumbbells again. Joint stability and improved motor control will follow.

Strength

Back Squat 5 x 75%, 3 x 85%, AMRAP x 95%

Superset w/ BB Hip Thruster 4 x 8 reps

WOD 

” Concrete Shoes ”

Row 500 m

12 DB Devils Press (2 x 22.5/15)

10 DB Box Step Up (60/50 cm)

3 Rounds

CAP  18