Week 1: Day 5

Assistance Work
Superset 1
3 sets of:
12 Explosive Step-Ups (6 each leg)
12 Step Downs (6 each leg)
12 DB Side Lunge (6 each leg)
* 1-2 min rest between sets

Superset 2
3 sets of:
10 Dips (body weight or weighted)
10 DB Rows (as heavy as possible)
* 1 min rest between sets

WOD
5 Rounds w/45 sec. rest between sets:
10 KB/DB Swings (45 lbs)
10 Knees 2 Elbows
*Post Total WOD time