Christina with an awesome lockout last week!

 

Strength
Three rounds today

Front-Foot Elevated Split Squat (8-10 reps each leg @ 3011)
Place front foot on a 4″ platform – 45# Bumper Plate.
Use Dumbbells or kettle bells

Rest 45 seconds
Single-Arm Trap Raises (8-10 reps each arm @ 2111)
Rest 45 seconds

 

Conditioning
For time:
Row 20 Calories
30 Burpees
30 Toes to Bar
30 Walking Lunges with 45/25 lb. Plate Overhead
Please control weights back to the ground, dropping for overhead can be dangerous!